Fundamentals of Recovery Nutrition

Real Food Surpasses Food Supplements for Post-Sport Recovery

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.