Nutrition for Recovery
Why nutrition is important for recovery:
Everyone makes countless choices everyday in relation to what we eat. Why not use those opportunities to make smart choices to fuel and re-fuel our bodies that are working so hard for us?
When we exercise, our body's use many metabolic pathways to convert what we eat and drink into fuel to power our workouts. After a workout, our body's are looking for replacement of the calories and sources of fuel we are have burned. Looking at sports nutrition, the two primary macronutrients that are talked about are carbohydrates and protein. We will drive into how to best use those foods to power our post-workout recovery.
Everyone makes countless choices everyday in relation to what we eat. Why not use those opportunities to make smart choices to fuel and re-fuel our bodies that are working so hard for us?
When we exercise, our body's use many metabolic pathways to convert what we eat and drink into fuel to power our workouts. After a workout, our body's are looking for replacement of the calories and sources of fuel we are have burned. Looking at sports nutrition, the two primary macronutrients that are talked about are carbohydrates and protein. We will drive into how to best use those foods to power our post-workout recovery.
Carbohydrates:
- Carbohydrates are commonly referred to as the most important macronutrient in sport, as they are our body's preferred fuel source. Carbohydrates also function to allow optimization of muscle glycogen (energy stores used during and after exercise), spare protein breakdown, and play a role in the function and formation of glycoproteins and glycolipids (help with cell structure and recognition, immunity and digestion)(5).
- Carbohydrate replacement is most important to prioritize between back to back competition (ex. 2 consecutive days of racing) and after hard effort workouts.
- The general recommendation for athletes is to consume 0.7-1.5 g/kg immediately after and at 2 hr intervals. This interval feeding increases insulin response in the body, meaning more efficient uptake of the energy for your body.
- Simple carbohydrates (such as fruit, milk and more processed sugars) are easiest for your body to digest post-exercise.
- Similarly, high GI (glycemic index) foods are also preferentially absorbed very soon post-intense workouts. High GI foods will help get protein back into your muscles for repair.
- These can therefore be helpful to consume with protein.
- Examples of high GI foods are baked potatoes, yogurt, honey, milk, and dates.
- Tips for optimal glycogen replacement (carbohydrate stores for your next workout).
*particularly important for back to back workouts and hard efforts:- Plan ahead: keep sources of carbohydrate handy (ex. high carb fluids, bagels, baked potatoes).
- Aim to get ~1.0 g/kg of body weight of high GI foods every 2-4 hrs post exercise.
- Include some protein in combination with your carbohydrates.
Protein:
- Protein is a big player in recovery, as it is important for repair, enzyme synthesis and immune proteins, to name a few things.
- In general, the more fit you are the better your body becomes at metabolizing (breaking down and using) protein.
- As a guideline for the general population, the RDA (registered daily allowance) for protein is 0.8 g/kg per day, this value however is increased for athletes to 1.2-2 g/kg of protein. *To find your weight in kg divide your weight in lbs by 2.2.
- During times of rebuilding and repair after hard exercise, your protein intake should be on the higher end of this range.
- Your body mass index, as well as your level of activity, will determine if you are on the higher or lower end of this range.
- Studies have found that there is no extra benefit to going over the 2 g/kg mark however, even if you are on the upper end of the recommendation.
- For athletes, the optimal combination is to consume rapidly absorbed proteins (ex. whey protein and BCAA's (leucine, isoleucine and valine), slow absorbed proteins (ex. casein and soy) (these suppress muscle breakdown) and a carbohydrate. This combination induces the release of insulin, which is important for the reactions in the body that build new muscle.
- Protein will have the biggest impact on your body directly after a hard workout. Try to consume around 15-25 g as soon as possible after your workout, within 2 hours at the latest.
- Spread your protein out over the day. Your body will be able to do more with the amount you consume that way.
- Make sure you are getting BCAA's (branch chain amino acids- see above); they are absorbed faster than other amino acids and your muscles process them really well.
- Although the supplement industry is bigger than ever, with a well balanced diet that is adequate in calories and protein, additional protein and amino acid supplements are not usually necessary.
- Try to get as many amino acids as possible in your diet through whole foods, a simple google search can tell you which foods have which amino acids.
- In contrast, protein powders or similar supplements can be a good addition to your diet in certain cases, as they are a quick and convenient source of protein, which can be lower in saturated fat than some animal sources of protein.
- For optimal protein balance, try eating a meal with protein prior to going to bed. The protein will provide precursors for muscle protein synthesis (building new muscle) while you are sleeping (4).
- Interested in eating a plant based diet? It is totally possible to get the protein you need, even as an athlete, without meat. Just make sure to consume a variety of plant protein foods (try to include complementary proteins whenever possible (ex. brown rice and beans) to get as many of the essential amino acids as possible).