Everyone is different in what they like to eat, what their appetite is like and what sits comfortably in their stomach in the hours after exercise but in general foods should:. Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option.

Some other options that you may like to choose include:. The ideal fluid during exercise depends on your goals. If you are using fluid mainly to rehydrate from the session than water or electrolyte drinks are a good option.

If you are also drinking to meet your source of carbohydrate goals then sports drinks can be helpful as they contain both carbohydrates and fluid to help hydrate and fuel your body at the same time. Dairy based fluids such as smoothies and flavoured milk are especially handy if you want to protein, carbohydrate, fluid and electrolyte in one go.

Specialised protein powders and recovery shakes may be useful in some situations for some people however, for many people their recovery goals can be met using regular foods and drinks. You are viewing 1 of your 1 free articles. For unlimited access take a risk-free trial.

Consuming ample carbohydrate post-exercise is vital for endurance athletes seeking rapid recovery. But does carbohydrate consumed during that exercise itself aid recovery further? SPB looks at new research. For serious endurance athletes in regular training, it cannot be overstated how important recovery is following exercise.

All other things being equal, athletes who recover faster and more fully can train or compete again sooner and perform better. Of these nutritional requirements, carbohydrate is by far the most researched, and over recent years, much has been written about the benefits of consuming carbohydrate following exercise.

It was almost a century ago, when researchers first demonstrated that fatigue occurs earlier when subjects consume a low-carbohydrate diet as compared with a high-carbohydrate diet in the days preceding an exercise 1.

This early research provided the initial evidence that carbohydrate was an important fuel source for sustaining exercise performance. In a series of studies by Scandinavian researchers, scientists discovered three key principles, upon which our current-day understanding is built upon These key principles are as follows:.

High-carbohydrate diets increase muscle glycogen storage and subsequently improve exercise capacity. Depleting muscle glycogen with prior exercise then consuming a high-carbohydrate diet can boost muscle glycogen storage above and beyond normal storage levels.

As a result, we now know that the highest muscle glycogen synthesis rates occur when relatively large amounts of carbohydrate 1 — 1.

For a 70kg athlete for example, this would mean consuming 70 to g of carbohydrate immediately after exercise and then repeating at regular intervals. After a hard 1-hour run, repeating this dose just once would probably suffice.

The best strategies for post-exercise carbohydrate feeding and the optimum day-to-day carbohydrate-rich diet that best supports post-exercise recovery is a topic that we have covered on many occasions in previous SPB articles. In particular, readers will find the following articles particularly informative:.

They were hell bent on recovering muscle glycogen as fast as possible so that performance in an event or training session occurring up to 24 hours later did not suffer.

We know that starting recovery nutrition as soon as possible following exercise is critical for maximising the speed and extent of recovery. In other words, does feeding carbohydrate during a prior bout of exercise help stem the depletion of muscle glycogen during that exercise bout, thereby improving performance in a next day bout of exercise?

Well, that is precisely the question a team of Norwegian researchers have asked in a brand new study just published in the journal Medicine and Science in Sports and Exercise In this study, researchers investigated the effect of carbohydrate ingestion during standardized exercise with and without exhaustion on protein degradation ie muscle breakdown and next-day performance in male cyclists.

Seven highly trained cyclists performed two cycling trials on two separate occasions separated by seven days. In both trials, the cyclists were asked to pedal to exhaustion by riding firstly for 2. separated by second recoveries until they reached the point of exhaustion.

The two trials were identical except for what the cyclists drank during the steady-state work:. High levels of economy muscle efficiency in endurance athletes are known to be critical for superior endurance performance Finally, blood levels of tyrosine and phenylalanine were also measured post-time trial to assess the degree of muscle tissue breakdown and metabolic stress the time trial induced.

When fast recovery for next day performance is essential — for example, when competing in a multiday event — these findings demonstrate that in-exercise carbohydrate feeding is a useful strategy.

This is turn means that glycogen replenishment can be achieved sooner. At this point, you might be wondering if consuming carbohydrate during ALL exercise bouts is a good strategy? The answer is an emphatic no , and the reason is related to training responses and adaptation.

In simple terms, if muscles are always trained with ample carbohydrate to draw on, fat adaptation may not be maximized. Although not an issue for shorter-duration events, sub-optimal fat adaptation does matter for longer events such as the marathon because at these distances, glycogen depletion can become a real problem, which means good fat burning becomes essential Another reason for not always consuming carbohydrate drinks in every training session is to do with training adaptation.

Increased PGC-1α activity is associated with mitochondrial synthesis — ie switches on genes that manufacture new mitochondria That matters because mitochondria are the aerobic energy factories in cells; the more mitochondria per unit volume of muscle, the greater the aerobic energy producing capacity - a key hallmark of endurance training adaptation increased aerobic fitness With the above in mind, we can summarize as follows:.

You should then follow up with carbohydrate-rich foods for the rest of the day and for breakfast the next morning.

The same is true for athletes whose primary goal is weight loss. Acta Physiol. Nature , , — Clin Sports Med. J Appl Physiol, , Am J Clin Nutr, , Med Sci Sports Exerc. doi: Online ahead of print. J Physiol. Appl Physiol Nutr Metab.

Sports Med. Fitness ; 57 9 , — Cell Metab. Curr Opin Lipidol. Appl Physiol Respir Environ Exerc Physiol. Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

Andy is a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential.

He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology.

They do this by reading Sports Performance Bulletin, an easy-to-digest but serious-minded journal dedicated to high performance sports. SPB offers a wealth of information and insight into the latest research, in an easily-accessible and understood format, along with a wealth of practical recommendations.

Sports Performance Bulletin helps dedicated endurance athletes improve their performance. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Sports Performance Bulletin turns proven insights into easily digestible practical advice.

Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. ao link. Base Endurance Training. High Intensity Training. Environmental Training. Recovery Strategies. Nutrition Supplements.

Dietary Basics. Hydration and fuelling on the move. Weight Management. Recovery Nutrition. Overuse Injuries. Psychology Coping with Emotions. Mental Drills.

Psychological Aides.

Including some protein in your post-exercise meal helps repair exercise-induced damage to tissues, like muscle, and may help accelerate the uptake of carbohydrates.

For most people, supplementation i. protein shakes, powders is not needed. Adequate recovery can be achieved without consuming super high amounts of protein, but some is definitely helpful. Research which has looked specifically at the post-exercise period has shown that around 20 grams of protein maximises results.

The one caveat of this was athletes with higher levels of muscle mass who might benefit from an intake of up to 40 grams. Image Credit: Pexels copyright free. When making food choices, remember that protein can come from many different sources and mixing up your protein intake with some high- and low-fat sources can help to hit high and low calorie days depending on your demand.

The timing of post-exercise feeding is a hot topic. This concept for carbohydrates was first introduced in the s by Sports Scientist, John Ivy. His research team saw a significant increase in the rate of glycogen storage when carbohydrates were fed immediately after exercise compared to a two hour delay.

This finding sparked the idea that athletes could capitalize on their recovery if they took advantage of this early window of opportunity.

In practice this means that only an athlete looking to train or compete within that first eight-hour post-exercise period would benefit from rapid feeding.

Come the next day, our glycogen stores will have readjusted to the same level again and should be good to go. Under these circumstances, opting for carbohydrates with a high glycemic index GI is advantageous.

High GI carbohydrates are foods which are broken down rapidly and affect your blood sugar levels quickly. Examples might include white bread, cakes and other sweet treats, fruit juices and most breakfast cereals.

It might also mean fast food. An interesting study investigated the differences upon glycogen replenishment and exercise performance when athletes recovered with the same macronutrient carb, fat and protein profile but compared marketed specialised sports supplements versus fast food.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.

There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event.

Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system.

During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes.

Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

Some people may benefit from splitting their recovery into two parts with a small snack soon after exercise to kick start the recovery process followed by their next main meal to complete their recovery goals. Everyone is different in what they like to eat, what their appetite is like and what sits comfortably in their stomach in the hours after exercise but in general foods should:.

Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option. Some other options that you may like to choose include:. The ideal fluid during exercise depends on your goals.