1. Recovery Nutrition and Rehydration http://www.ausport.gov.au/ais/nutrit ion/factsheets/competition_and_trai ning2/recovery_nutrition

2. The Purpose of Recovery Nutrition Is to: Replenish glycogen stores Replace the fluid and electrolytes lost in sweat Replace muscle protein, red blood cells and other tissues. Allow the immune system to handle the aftermath of exercise. – This is often help by consuming carbs and things like vitamins C and E, glutamine, zinc and probiotics.

3. Factors that affect recovery plan and strategies How much fuel was utilised – a serious athlete may need to consume between 7-12 g of carbohydrate per kg body weight each day (350-840 g per day for a 70kg athlete) Extent of sweat loss – Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise The extent of muscle damage. Was a stimulus presented to increase muscle protein? – Consume protein within the first hour after exercise of essential amino acids from good quality protein foods helps to promote the increase in protein rebuilding. – Consuming carbohydrate will enhance the training adaptation and reduce muscle protein breakdown.

4. Supplements Real food should be preferred Advantage: May be useful if time is limited. Disadvantage: may lead to doubling up of food needs when real food is consumed.

5. Sports Drinks Have an advantage over water in that water switches off thirst too early. Sports Drinks contain salt that prevents this from happening. Also contain carbs.

6. From AIS Website DrinkCHO (%)Sodium (mmol/L) Gatorade618 Powerade7.612 Endura614 Staminade Sport7.514 PB Fluid & Electrolyte Replacement 6.825 Food standards in Australia place restrictions on the formulation of sports drinks. sports drinks sold in Australia are very similar in composition (see the table below). Choose sports drinks that have 4-8% carbohydrate, 10-20 mmol/L sodium, are affordable, come in a convenient package and taste good.