Sleep and nutrition

Question 1

Why is sleep vital for recovery?

Answer 1

Whilst sleeping the blood is redirected to your muscles in order to replenish and repair them

Question 2

What part of sleep is recovery most effective during?

Answer 2

During non-REM sleep, where brain activity is very slow - known as deep sleep

Question 3

What is the recommended amount of sleep for an athlete?

Answer 3

8-9 hours

Question 4

What should be followed to maximise glycogen replenishment?

Answer 4

• Consume carbohydrates and proteins within 20 mins of completing exercise.
• Research has shown that this dramatically helps with performance the following day.
• Carbs-proteins should be consumed at a ratio of 4:1
• Following this ratio of carbs-proteins helps to resynthesize glycogen more efficiently
• It is recommended that this meal/snack is taken in liquid form so that it be ingested faster