AFTER COMPETITION RECOVERY

FOUR AREAS OF RECOVERY: Replenish muscle and liver glycogen Consume protein to repair tissue Restore fluids and electrolytes Support immune system to handle the damage to the body’s tissue

REPLACING MUSCLE GLYCOGEN Skeletal muscles can store more glycogen within 30 minutes after exercise than at any other time. The clock on the 30 minutes starts as soon as you enter the cool down phase of your workout.

HOW MUCH GLYCOGEN DO YOU NEED? The recommendation for glycogen replacement is .5 to .7 grams of carbohydrates per pound of body weight. Example: A 150 pound athlete would need 75 to 100 grams of carbohydrates to replace what was lost during a competition or exercise.

CONSUMING PROTEIN Consuming a high quality protein with all 9 essential amino acids will start the rebuilding process of tissue that was damaged during competition or exercise. Once recovery begins the catabolic process is reduced and the anabolic process increases and continues for 24 hours after training.

HOW MUCH PROTEIN DO I NEED? It is recommended to consume 20 to 30 grams of protein within the first hour of ending a competition or exercise. Example: 10 ounces of milk 3 slices of cheese 4 eggs 8 ounces of greek yogurt

COMBINING CARBOHYDRATES AND PROTEIN Research from the International Journal of Sports Nutrition and Exercise Metabolism shows that ingesting protein with a complex carbohydrate replaces muscle glycogen faster than just carbohydrates alone. This should be done with a ratio of 3:1 carbohydrates to protein. If too much protein is ingested immediately after a completion or exercise it can slow hydration and glycogen replacement.

RESTORING FLUIDS All athletes will end a competition in a fluid deficit. Sodium and potassium must be included in the rehydration process. Electrolytes can be restored with food or fluids that contain electrolytes.

Weigh yourself before and after competition RESTORING FLUIDS The best way to know how much fluid you need: Weigh yourself before and after competition You will need to replace 16 to 24 fluid ounces for every pound that you lost Example: If you lost 3 pounds you need to replace 48 to 72 fluid ounces You can also replace fluids during your competition or exercise so that you do not have to replace as much after

REHYDRATION CHOICES The best choices for rehydration after competition are: Sports drinks Fruit juice Flavored milk Recent studies have shown that chocolate milk may be the best recovery drink because it rehydrates and provides electrolytes, while supplying carbohydrates and protein.

SUPPORTING THE IMMUNE SYTEM Intense training or competition will suppress the immune system for up to 3 hours after. This puts athletes at risk of infection.

HOW TO SUPPORT THE IMMUNE SYSTEM Research shows that maintaining glycogen storage both pre and post completion will reduce immune system disturbance. This is the result of carbohydrates reducing the body’s release of stress hormones during intense training or competition.

FAILING TO RECOVER PROPERLY Will: Affect energy levels in future training session or completion Affect muscular gains and recovery Affect hydration level and affect overall body function Affect your immune system and potentially cause an infection