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The Recovery Plan Nutrition Strategies For Speeding Recovery From Hard Training.

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Presentation on theme: "The Recovery Plan Nutrition Strategies For Speeding Recovery From Hard Training."— Presentation transcript:

1 The Recovery Plan Nutrition Strategies For Speeding Recovery From Hard Training

2 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

3 CARBOHYDRATES AND RUNNING “You can train without adequate Carbs; But you can’t race properly without them!”

4 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

5 “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

6 “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

7 “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

8 “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

9 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

10 “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

11 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

12 RECOVERY PLAN SUMMARY 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. “ The Recovery Plan will not guarantee a PR or race victory. It will help runner recover from intense training. The intense training will determine racing success.”

13 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

14 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

15 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

16 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”

17 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

18 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

19 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

20 FOLLOW RECOVERY PROTOCOL TO THE FINISH! Complete Refueling Prevents Over-training Syndrome: C ARBS : Muscle glycogen stores Spares protein P ROTEIN : Speeds Muscle Repair Muscle cushions bone from footfall


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