1. Getting the most out of recovery By: Nicole Reed

2. The common goal of all athletes is optimal performance …..Isn’t that why we train so hard?

3. To really hit your peak performance there are several factors to take into consideration: Stretching and warming up Rest days Proper technique Getting the right fuel and hydration Good nutrition post-workout is KEY!!

4. What are Nutrient Dense foods? Foods that provide the most bang for your buck! Rich in nutrients for the number of calories provided (high nutrient content per calorie)

5. Nutrient Dense foods cont. Many nutrient dense foods are perfect for athlete recovery Foods high in carbohydrate, protein, and some sugar are optimal choices for recovery

6. Why is recovery important? Research shows that eating soon after training or competition helps you recover faster.

7. When should recovery start? The sooner the better! Snack within 30 minutes of when your training ends, AND…. Eat a meal within 2 hours of when your training ends.

8. What does my recovery snack need to consist of? Carbohydrate – Why: Replenish your depleted glycogen stores – How much: > 20g most ideal.

9. What is glycogen? Our body’s way of storing glucose. Carbohydrates are rich in many different sugars including glucose. Glucose is our bodies main source of energy.

10. What does my recovery snack need to consist of? Sugar - Why: Speedy recovery - How much: > 20g most ideal

11. What does my recovery snack need to consist of? Protein – Why: Promote muscle repair – Aim for a complete protein – How much: 6-15g of high quality protein

12. Examples of snacks for recovery

13. Chocolate milk Reduced or low fat is best Protein- 9g Sugar- 26 g Carbohydrate- 28 g Convenience Tasty!

14. Smoothies Protein- Can include yogurt, milk, protein powder. Sugar- From juice or fruit Carbohydrate-from fruit or grains Refreshing Incorporates fruits and veggies. High in Calories!

15. Protein Bars Protein- 10-30g Sugar- 20g, varies based on type of bar. Carbohydrate Extremely convenient! High in calories!

16. 2 hours later…. Dinner! Carbohydrate – Pasta, bread Protein – Meat, tofu Fruits/ Vegetable – Salad, cooked broccoli Dairy – Milk, cheese

17. Activity! Yes!No!

25. How do you remind yourself to do this? Find ways to remind your self of the 30 minute and 2 hour window. Keep snacks handy – In your locker, backpack, etc.

26. Don’t forget about…

27. Hydration When you sweat you loose water. You loose as little as 2-3% of your body weight. The best way to maintain good hydration is by weighing yourself pre and post workout. For every pound you lost after your workout you need to replace with 2 cups of water (16 floz) Look at your urine!

28. There are better options than water! Sports drinks that contain electrolytes are the best option for replacing your fluids Gatorade Cytomax Vitamin water What are your favorite sports drinks?

29. Consequences of inadequate recovery Muscle glycogen depletion “bonking” or could go into ketosis. Fatigue Muscle soreness Sickness Injuries Female athlete triad

30. The Female Athlete Triad

31. Consequences of the Female athlete triad Menstrual irregularities – Infertility later in life Low bone mass – Osteoporosis Injuries – Stress fractures

32. Remember… You are NOT the average person, don’t eat like one Don’t count calories Make sure you are getting quality meals and snacks in between meals especially post workouts Be a competent eater! Always have perspective… – how long to I want to be able to run for? – Is what I am doing realistic for my body?