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The nutritional requirements and training regimen of athletes vary according to the sport they are involved in. Sports nutritionists assist athletes or athletic individuals in improving their performance through proper nutrition.
They develop and monitor athlete nutrition plans aimed at increasing stamina needed for training, workouts, and competition, in addition to providing recovery treatment after a tough exercise or injury.
Post-training or competition recovery enables athletes to come back to their pre-training or pre-competition state as fast as possible. Proper nutrition is one of the several ways in which optimal athlete recovery can be achieved. Perhaps this rising popularity has motivated most sports supplement businesses to evolve special products meant to be used specifically after physical activities such as training and competition.
The importance of recovery nutrition stems from its main goals, which are:. Though post-exercise nutrition is of extreme importance to competitive athletes, not all physically active individuals require a recovery snack or meal.
For example, athletes involved in low-intensity training e. Neither do kids taking part in a recreational sport lasting between 40 minutes and an hour. For these lower levels of activity, the most ideal way to get nourishment is to have a balanced meal.
In contrast, nutrition via a recovery meal or snack is essential for athletes that indulge in strenuous, exhaustive training, engage in more than one training session or competition on the same day or at short intervals, or are trying to alter their body composition. Research conducted on proteins, amino acids, carbohydrates, antioxidants, and dietary supplements indicates that they are vital and effective when it comes to muscle recovery.
However, it is very necessary to consider recommendations on the quantity, timing, and chemical composition of each nutritional element in order to maximize their effectiveness, especially in accordance with the principle of sports specificity. One of the biggest misconceptions out there is that huge amounts of protein are required after exercise.
Despite this popular impression, carbohydrates remain the most important nutrient needed in a recovery meal or snack. Carbs have a more essential role in recovery than most athletes think. That is not to say that proteins are not important. But carbohydrates are more important.
Foods that are rich in carbohydrates assist in replenishing the glycogen used during physical activity, while proteins play a vital role in muscle protein synthesis as well as the breakdown of spare protein. In other words, it is only when your muscle glycogen stores have been replenished that a new phase of recovery the rebuilding of muscle tissue can commence.
Protein-rich meals will provide the amino acids crucial for the repair of muscle tissue after strenuous physical activity. Research findings show that the consumption of high-biological protein ensures the optimization of muscle protein synthesis in response to exercise.
Fluids and electrolytes are also essential. Adequate rehydration after physical activity is an important aspect of recovery.
Nutrition is the underlying foundation for optimal sports performance and quick recovery. A poor foundation will translate to suboptimal performance and increased susceptibility to sports injuries. Emphasizing proper nutrition is, therefore, key to fueling the body for injury prevention and optimal performance.
Adequate nutrition can enhance sporting performance. Being the biggest and most glamorous sporting event on earth, the nutritional habits and opinions of Olympic athletes will always be of paramount interest. For instance, in , there were strong rumors that multiple Olympic swimming gold medalists Michael Phelps consumed 12, calories a day while training for the Beijing Olympics.
In March , another multi-Olympic gold medalist, Caeleb Dressel told USA Today that though he was unsure of the number of calories he consumed daily, his intake may be similar to that of his compatriot Phelps.
The ultimate aim is to fuel up for better performance. Training and competing offer stresses that create tiny micro-tears to the muscle tissue. In order to effectively adapt to this stress, and become stronger and better for the next stress, adequate nutrition is important.
To recover and repair, muscle cells depend on a process called muscle protein synthesis MPS , more easily referred to as muscle repair and growth. When MPS is consistently greater than the muscle protein breakdown from exercise, damaged muscle cells are repaired and new ones are added.
When adequate calories and protein are eaten post workout, and throughout the rest of the day, muscle cells are able to rebuild and repair optimally.
Depending on your weight, in addition to carbohydrate, eating g of high quality protein at a time is appropriate for most athletes to optimize muscle protein synthesis.
However, it is important to eat this amount of protein times total throughout the day to continue repair. Choose protein sources such as dairy, soy, eggs, chicken, fish, chicken, meat, and concentrated pea protein.
Hydration status impacts blood pressure management and therefore oxygen delivery to muscles during exercise, body temperature regulation, transport of energy and nutrients throughout the body, and protection and lubrication of joints and tissues. Without adequate fluid intake — and enough of other nutrients that regulate fluids — the recovery process can be compromised.
Most athletes finish activity dehydrated and need to intentionally drink extra fluids as part of their recovery nutrition goals. Rehydration strategies should include both water and electrolytes; without adequate sodium, excess water may be lost in urine..
Because thirst is relieved before optimal hydration is reached, drinking specific amounts of fluid after exercise is recommended. In addition to normal fluid intake, student athletes should drink an extra oz of fluid for every pound lost during exercise.
Early consequences of dehydration include headaches, dizziness, muscle cramps, and impaired mental and physical performance. These symptoms can increase the risk of injury as well. As dehydration progresses, heart and kidney health are at risk. Choosing either sports drinks or adding electrolyte products and carbohydrates to water during training and competition will help you maintain adequate hydration.
It is best to recover within the first 30 minutes after activity. The earlier an athlete begins the recovery process, the better. Shannon is a registered dietitian who specializes in performance nutrition for collegiate basketball. Your email address will not be published.
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