Recovery

Question 1

What are athletes potentially recovering from after exercise?

Answer 1

Glycogen depletion,
Muscle damage,
Oxidative stress,
Soreness,
Inflammation,
Dehydration,
Functional loss

Question 2

What are the 4 aspects of Recovery?

Answer 2

Refuel liver and muscles glycogen stores,
Repair,
Relax,
Rehydrate

Question 3

What would nutritional strategies would you recommend to an athlete post event?

Answer 3

Refuel with high GI foods to quickly restore glycogen stores,
If suppressed appetite consume CHO drinks,

consume protein to enhance PS and repair - 0.25 g/kg/BM/meal within 2 hours post,

Rehydrate - 150% of fluid lost, containing Na,
If need recovery quickly - consume tart cherry juice or milk to reduce muscle soreness, oxidative stress and any inflammation. I.e. enhance muscle function for next performance.
If no need for speedy refuel avoid these to allow adaptation to occur,

Eg meal - basmati rice, chicken, broccoli and peppers with milk

Question 4

Why would you avoid alcohol post exercise?

Answer 4

Compromises immunity
Sleep loss
Diuretic effect
Decreases PS in recovery and adaptation,
Slower injury recovery rates
Affects bone health

Question 5

How much cherry juice might you recommend to someone for recovery?

Answer 5

30ml twice a day

Question 6

Recovery between matches - >8hours gap

Answer 6

Immediately post event CHO snacks,
Meal 2h within post->
Refuel - CHO 7-12g/kg/bm/d
High GI to maximise glycogen stores,
Repair - 0.25-0.3g/kg/bm/meal of protein for MPS and repair of tissues,
Cherry juice and beetroot juice good recovery drinks - antioxidant, increase blood flow to muscles, decrease muscle soreness,
Milk - 20-40g casein pre bed to increase MPS and repair,