​We feel exhausted and depleted of energy after a day’s hectic work, running errands at home or after a vigorous workout session. When this is the case of a common man, what about sports personalities and athletes who train continuously for prolonged hours in the ground or court? Recovery is an integral part of any training activity. Dairy foods make an excellent option to replace the carbohydrates lost during exercise.

What is so special about dairy products that make them versatile for refueling?

1. Profound availability and easy for consumption.
2. Different product forms available whose energy content can be altered to meet an individual’s requirements. For instance, sweetened dairy foods or low-fat milk.
3. Enhance overall health of the body as they are rich in vitamins and minerals like calcium, vitamin B12, iodine and potassium.
4. Dairy products contribute towards other recovery options such as rehydration and muscle repair too.
   
   

Best Sources of Protein
Wear and tear in muscle tissue is common after training and these tissues undergo repair to make them better than before. High-quality proteins help to garner muscle strength after a strenuous session of endurance training, vigorous-intensity training and endurance events. Depending on the size and shape of the active people undergoing training, these individuals require anywhere between 20-25 grams of protein. Studies have discovered that dairy protein supersedes other protein sources in optimizing muscle protein synthesis post training.

If a person wishes to consume 20g of protein after training he/she can go for options such as 600ml of flavored milk, 200g of unsweetened yogurt with 30g of nuts or half a cup of low-fat cottage cheese with crackers.

Indispensable for an Active Lifestyle
Dairy foods are also packed with calcium, a nutrient needed for strong bones and teeth. Immune system can be suppressed when an individual performs high-intensity exercise and this phenomenon can be reversed only with the intake of high-energy foods that are rich in vitamins, minerals, carbohydrates and protein. Dairy foods fulfill all these requirements to the dot.

A lean and fit body is fundamental for an athlete and research proves that eating dairy foods helps to stockpile on lean muscle gain and fat loss. Studies also show the link between eating dairy products and reduced risk of obesity.

When we involve ourselves in some activity we usually don’t think about the negative aspects right at the start of the activity. Likewise, people involved in sports think about success and goals and don’t think about injury. But, they are well aware that participating in sports includes muscle pulls, sprains broken bones, stress fractures or orthopedic surgery that can keep you temporarily out of practice/participation. Foods play a critical part in helping you recover from surgery, heal wounds faster and make your bones and muscles stronger to help you get back to practice and events as soon as possible.

During times of injury, you need not and should not follow the same food practices as your physical activity is limited and hence, calories burnt is also lesser. Ensure to rule out your post-workout protein shakes or energy bars to fuel workout plans and decrease portion sizes to compensate for the decrease in calories burnt. Eat three to four energy-packed meals that are rich in vitamins and minerals cutting down all calories added from pre- and post-workout snacks.

Proteins for Strong Muscles & Bones
High-quality proteins are essential for a strong immune system and to accelerate wound healing. By high-quality, we mean foods such as eggs, low-fat cheese, cottage cheese, yogurt or baked chicken that can be consumed in the initial days after injury or surgery. Soy-based foods is a good food choice for vegetarians and soy milk or almond milk is an option for people who don’t/can’t drink cow’s milk. Don’t assume that you need to eat proteins only to build muscles, you need them for building strong bones too. Fractured sports persons must definitely include some portion of protein with every meal and snack.
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Big Shots of Healing
Individuals need a combination of different nutrients to heal injuries out of which vitamin C and zinc are the big shots of this healing process. Vitamin C helps to make collagen and repair tendons, ligaments and heal surgical wounds. Although citrus fruits strike us immediately when we talk about vitamin C, other good sources include strawberries, kiwi fruit, broccoli, baked potatoes and bell peppers. While zinc supplements are an easy way out to replenish your body, it is better to add zinc to your body in the form of foods such as meat, fish, poultry, dairy foods, whole-grain bread and cereals, dried legumes and nuts. This is because, too much of zinc can lead to nausea and vomiting.

Twin Nutrients
Healthy bones are always linked with calcium and vitamin D whose best sources are low-fat dairy foods. Milk is always fortified with vitamin D to aid in calcium absorption while yogurts are not. Hence, it is better to check the nutrition label of any yogurt before purchasing it to ensure that you get your vitamin D right. So, next time you have a stress fracture eat foods rich in these two nutrients to strengthen your bones.
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Fiber
Although fiber might not be helpful in healing or recovery, pain medications prescribed post-surgery/injury are bound to create constipation. Water, prunes or prune juice can help relieve constipation.

Nutrition is the backbone of performance in sports. Best nutrition practices before, during and after workout/game day are essential for optimized performance and the nutrition goals for each is different. Success or defeat, the post-game or post-exercise period is crucial to restore the body with the lost nutrients and allow it recover.

Recovery is a challenge for athletes who undergo two or more sessions of training every day or participate in multiple events in one given day. In such scenarios, the work-to-recovery ratio do not match, and the best possible thing is to start an event with maximum energy.

During the recovery period, an athlete needs:

1. Carbohydrates to refuel muscles and help the athlete become energized
2. Rehydration to compensate for the water content lost from the body through sweat. Fluid and electrolyte rehydration is recommended.
3. Muscle wear and tear is common in athletic performance. High-quality protein intake for muscle recovery and regeneration is essential.
   
   

An athlete’s diary might be packed with back-to-back sport events with minimal time gap (lesser than 8 hours) available between events or training sessions. During such times, it is better that the athlete snacks within 30-60 minutes after training/event to replenish muscles with building blocks needed for potent recovery. Rather, if the recovery time is ample and there is more time left before the next event/exercise session, there is no need of initiating the recovery process immediately and the next due meal/snack can help the athlete with the essential nutrients.
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Recommended Foods for Recovery

1. Post-recovery, exhausted carbohydrates stored in the liver and muscles can be taken care of by eating carb-packed foods such as dairy. The athlete can go for some flavored milk, cheese or yogurt which compensate for the lost carbs while providing the body with other nutrients as well.
2. Limited quantities of lean protein can be consumed to promote muscle repair.
3. Sweat loss is inevitable during events/training and rehydration helps to make up for this. The amount of sweat lost varies depending on the athlete’s body type, exercise type and other environmental factors as well. Electrolyte-rich fluids help promote more fluid retention in the body.
4. Milk (rich in sodium) is considered to be as nutritious (or even more better) as sports drink or water for rehydration. Flavored milk and plain milk replenish the body with additional nutrients that are good for fluid retention and dental health as well.
5. Many athletes rely on supplements to meet their recovery needs. This sometimes results in the athlete consuming twice the food for recovery. For instance, the athlete might consume a food supplement followed by a meal to meet his/her recovery goal. There is no need of a supplement unless the athlete is under time restriction or there is no availability of the required nutrients.