Top Performance - Speedy recovery
Endurance athlete
Q: “I know I need to eat plenty of carbohydrate foods, but is there anything else I can do to help my recovery after a training session?”
A: Eating enough carbohydrate to replace fuel stores is important in daily recovery, but so is the timing of food intake. Recent research has shown that eating soon after a heavy training session helps to speed the recovery process. A hungry muscle is looking for a quick fix of carbohydrate, and perhaps some protein, to begin refuelling and rebuilding.
Refuelling only begins effectively when carbohydrate is consumed, so if the time between workouts or competition sessions is tight (for example, eight hours or less), it makes sense to make every moment count. Of course, rehydrating is also part of the job of recovery.
Ideas for 50g serves of carbohydrate
- 800-1000 mL sports drink.
- 500 mL fruit juice or soft drink.
- 250-350 mL fruit smoothie.
- 250-350 mL liquid meal supplement.
- 60g jelly beans or lollies or 70-80g chocolate bar.
- 1 round jam or honey sandwich (thick-sliced bread and a lot of jam or honey).
- 3 muesli bars or 2 cereal bars.
- 3 medium-large pieces of fruit (eg apple, orange, banana).
- 2 cups breakfast cereal and skim milk.
- 2 x 200g carton low-fat fruit yogurt.
- Cup of thick vegetable soup and large bread roll.
- 2 cups fruit salad and 1/2 carton of low-fat fruit yogurt.
- 1 large bread roll and banana filling.
Strategies for speedy recovery
- Rehydrate quickly after a long workout and remember that sports drink, cordial and fruit juice provide carbohydrate as well as fluid.
- If the next session is less than eight hours away, try to schedule a snack or your next meal within 30-60 minutes of finishing the first workout.
- Many athletes do not feel like eating after a heavy exercise session. In this situation, drinks or a light snack can be an inviting option until the next meal is possible. An intake of 50-100g of carbohydrate will start the refuelling process (see the list of snacks or light meals that can provide this carbohydrate target).
- Note that carbohydrate snacks providing protein and other nutrients may promote speedy repair of any damaged tissues.
- If home is far away and there are no suitable food outlets at your training or competition venue, be prepared and take your own supplies.