Transcript Document

The Recovery Plan
Nutrition Strategies For
Speeding Recovery From
Hard Training
The Recovery Plan
Training Principle
“To Sustain a High
Intensity Training
Program, Carbohydrate
Stores Must be
Replaced Completely
Between Training
Sessions.”
(Coyle, 1991)
Main Fuel For Muscles
(glycogen)
1 – 3 hour supply at
moderate pace
Fat supplies energy at low
intensity training (<50%max VO2)
THE HIGHER THE
EXERCISE
INTENSITY, THE
GREATER THE
DEMAND FOR CARBS
CARBOHYDRATES AND
RUNNING
“You can train
without
adequate
Carbs;
But you can’t
race properly
without
them!”
Physiology of Re-Fueling After Running
COMPETITION FOR FUEL (CHO)
between the muscles, liver, and brain
INDADEQUATE CHO INTAKE - some area of
the body will be under-fueled
• Muscles – Poor athletic performance
• Brain – Poor academic performance
TIME – 24 Hours to complete re-fueling
process
STATEGY – Recovery Plan, Refuel more
completely and quickly
“The Recovery Plan”
Why Does It Work?
Speeds Muscle Glycogen
Recovery
Takes 24 Hours to re-fuel
muscles
May have to train/compete
< 24 hours
Recovery Plan speeds
refueling
30 MINUTE WINDOW OF
OPPORTUNITY
30 MINUTE “WINDOW”
Insulin suppressed during exercise
After exercise Insulin levels elevated and
muscle receptors open for 30 min. window
Window shuts 45 – 60 minutes after
exercise
Hit window = Speed Refuel 12-16 Hours
Miss Window = refuel 24 hours
“The RECOVERY PLAN”
What Is It?
Within 30-60 Minutes After Exercise
Eat half of body weight in Grams of
Carbs
¼ of Carbs in Grams of Protein
24 – 32 oz Fluids
Repeat in 2/12 Hours by Eating a Meal
or a bit sooner
“The Recovery Plan”
Who Needs It?
Carb Depleted Athletes
Stale racing performance – especially at the end of
the season
Runs out of gas at end of race
Complains of “heavy legs”
Problems finishing speed work, Long Runs
Chronic colds, sick frequently
Declining academics (failing asleep in AM classes,
problems concentrating)
Late night hunger
“The Recovery Plan”
When You Need It?
Training Plan:
• Beginning and Middle
Training Weeks
• Back to Back Hard
Workouts
• Tough Work Weeks
• 2 a day training runs
Benefit of
as Part of
Recovery Plan
 Hard Exercise breaks
down muscle tissue
 Long Runs use amino
acids (muscle) for
calories if muscle
glycogen depleted
 30 Minute Window:
Insulin promotes
protein use for muscle
re-building
 Improved muscle
repair
 Improved
immune system
 Fewer nagging
overuse injuries
and colds
“The PROTOCOL”
How to Use It
After a Hard Workout or
Race
Speed Workouts or
Intense Double Days
Competition on 2 or more
consecutive days
30 MINUTES afterwards
EAT/ DRINK
Repeat / 2 – 3 Hours with
meal
What Do You Eat?
50 Grams Carb / 10 Grams Pro
Power Bar
Nutra-Grain or Energy Bars
Large bagel/peanut butter
6” sub sandwich
1 can Slim-Fast, Sport Shake,
Boost, etc.
100 Grams Carb/ 25 Grams Pro
Combine any 2 of the above
*Fluids=24-32oz Gatorade will add
50 gm Carb, But no protein
RECOVERY PLAN
SUMMARY
“The Recovery
Eat 50 – 100 Grams Carbs
Eat 10 –25 grams of
Protein
Eat in Locker Room, Gym,
Track
Eat ASAP after a race cool
down, workout, etc.
Plan will not
guarantee a PR or
race victory.
It will help runner
recover from
intense training.
The intense
training will
determine racing
success.”
High Performance Diet
• 20% Fat
• 15% Protein
• 65% Carbohydrates
carbohydrates should be complex
• examples are potatoes, corn, rice, beans and whole
grain products
A balanced diet can adequately meet the needs
of an athlete if an emphasis is put on eating
enough carbohydrates
Traditional Runner’s Diet
Carbohydrate: Main Energy Source
Breads, Buns, Bagels
Pasta, Rice, Noodles
Potatoes, Corn, Peas, Beans
All Fruit
Hot-Dish, Ramen, Soup
Cereal, Pop-Tarts, Granola
Bars
Chili, Bkd Beans, Pinto
Pretzels, Popcorn, Animal
Crackers
Juice, Milk, Water
Yogurt, Pudding, Jello
Sport Shake, Boost, Shakes
Sport Bars, Energy Bar, Gels
Thick Crust Pizza, Spaghetti
Training Diet
Carbohydrates: Not a Magic Bullet
PROTEIN:
Repairs muscle tissue
Framework for calcium
LIPIDS: (fats)
Prevents hunger
Runners efficient fat burners
Don’t need much
PROTEIN FOODS:
Lean Beef, Pork, Ham, Chicken,
Turkey
Veggie Burger, Soy, Tofu
Cheese, String Cheese, Cottage
Cheese
Eggs
Peanut Butter
Pork/Beans, Kidney Beans, Beans
Lentils, Split Peas
RED MEAT INTAKE
(protein, zinc, iron)
Red Meat 3 x’s Week:
Red meat on hard training days
1 lb lean ham week
Red Meat Substitutes:
Veggie Burger, Boca, Garden
Pork/Beans 3 small cans / week
Serving Seize:
“computer mouse or palm”
CALCIUM
Get It Anyway You Can;
But Get It
• Need 1500 mg/day
• Drink 4-5, 8oz Glasses Milk,
Yogurt, OJ/Calcium Daily
• Winter need Vitamin D
“No Sun”
• Supplement:
•500 mg Ca
(pill or chew)
• Vitamin D
• Every meal that doesn’t have dairy
foods above
• Must add protein to diet if miss dairy
Pre-Meet Meal
Should be eaten 2 1/2 to 4 hours before competition
• eat lightly less than 500 calories
• restrict fat, protein and gassy foods
• avoid caffeine and salt
• drink small amounts of water often
TIMING OF FOOD
Eat Early: Eat Often
EAT 5-6 X’s / DAY
Major Challenge of
School Athletes
Save muscle glycogen
for running
Prevents Muscle
breakdown for
calories
Manages hunger
Prevents major
weight gain
FOLLOW RECOVERY
PROTOCOL TO THE FINISH!
Complete Refueling Prevents
Over-training Syndrome:
CARBS:
Muscle glycogen stores
Spares protein
PROTEIN:
Speeds Muscle Repair
Muscle cushions bone from
footfall