Transcript AFTER-COMPETITION

AFTER COMPETITION
RECOVERY
FOUR AREAS OF RECOVERY:
• Replenish muscle and liver glycogen
• Consume protein to repair tissue
• Restore fluids and electrolytes
• Support immune system to handle the damage to the
body’s tissue
REPLACING MUSCLE GLYCOGEN
• Skeletal muscles can store more glycogen
within 30 minutes after exercise than at any
other time.
• The clock on the 30 minutes starts as soon as
you enter the cool down phase of your
workout.
HOW MUCH GLYCOGEN DO
YOU NEED?
• The recommendation for glycogen replacement is
.5 to .7 grams of carbohydrates per pound of body
weight.
• Example: A 150 pound athlete would need 75 to 100
grams of carbohydrates to replace what was lost
during a competition or exercise.
CONSUMING PROTEIN
• Consuming a high quality protein with all 9 essential
amino acids will start the rebuilding process of tissue that
was damaged during competition or exercise.
• Once recovery begins the catabolic process is reduced
and the anabolic process increases and continues for 24
hours after training.
HOW MUCH PROTEIN DO I NEED?
• It is recommended to consume 20 to 30 grams of protein
within the first hour of ending a competition or exercise.
• Example:
• 10 ounces of milk
• 3 slices of cheese
• 4 eggs
• 8 ounces of greek yogurt
COMBINING CARBOHYDRATES
AND PROTEIN
• Research from the International Journal of Sports Nutrition
and Exercise Metabolism shows that ingesting protein with a
complex carbohydrate replaces muscle glycogen faster
than just carbohydrates alone.
• This should be done with a ratio of 3:1 carbohydrates to
protein.
• If too much protein is ingested immediately after a
completion or exercise it can slow hydration and glycogen
replacement.
RESTORING FLUIDS
• All athletes will end a competition in a fluid deficit.
• Sodium and potassium must be included in the
rehydration process.
• Electrolytes can be restored with food or fluids
that contain electrolytes.
RESTORING FLUIDS
• The best way to know how much fluid you need:
• Weigh yourself before and after competition
• You will need to replace 16 to 24 fluid ounces for every pound
that you lost
• Example: If you lost 3 pounds you need to replace 48 to 72 fluid
ounces
• You can also replace fluids during your competition or
exercise so that you do not have to replace as much
after
REHYDRATION CHOICES
• The best choices for rehydration after competition are:
• Sports drinks
• Fruit juice
• Flavored milk
• Recent studies have shown that chocolate milk may be
the best recovery drink because it rehydrates and
provides electrolytes, while supplying carbohydrates and
protein.
SUPPORTING THE IMMUNE SYTEM
• Intense training or competition will suppress the immune
system for up to 3 hours after.
• This puts athletes at risk of infection.
HOW TO SUPPORT THE IMMUNE
SYSTEM
• Research shows that maintaining glycogen storage both
pre and post completion will reduce immune system
disturbance.
• This is the result of carbohydrates reducing the body’s
release of stress hormones during intense training or
competition.
FAILING TO RECOVER PROPERLY
• Will:
• Affect energy levels in future training session or
completion
• Affect muscular gains and recovery
• Affect hydration level and affect overall body function
• Affect your immune system and potentially cause an
infection