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Endurance nutrition for recovery

Endurance nutrition for recovery

Skip forr main content Skip Sports hydration guidelines header right navigation Skip to site footer Fr Worth — Mansfield — Decatur — Orthopedics Recoveery Urgent Endurance nutrition for recovery Physical Therapy Nurrition Worth — Physical Therapy Willow Decovery Eating For Post-Workout Recovery. Sleep as a recovery tool for athletes. Put all 6 recovery ingredients together in this simple and effective Optimal Recovery Smoothie Recipe 1 cup frozen tart cherries berries or other fruits are also okay 1 cup organic plain yogurt or 1 scoop protein powder 5 grams l-glutamine ¼ tsp. Influence of tart cherry juice on indices of recovery following marathon running. Physical Therapy Fort Worth — Physical Therapy Willow Park

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Recover Faster With These Nutrition Tips

Endurance nutrition for recovery -

For example, an endurance athlete would increase their carb percentage to improve muscle glycogen stores. A strength athlete would consume a higher protein intake. This would better support building more muscle mass. Carbs come in different forms. Two to know are simple and complex carbs.

Simple carbs , also known as simple sugars, have one to two sugar molecules. These include glucose, dextrose, or fructose. Simple carbs break down quickly in the body. Foods with simple sugars include fruits, milk, vegetables, table sugar, candy, and soft drinks.

They supply energy but lack fiber, vitamins, and other key nutrients. Complex carbs have three or more sugar molecules. You'll find these in foods like beans, whole grains, whole-wheat pasta, potatoes, corn, and legumes.

So, which kind of carbohydrate should you consume? Most carbs should come from complex sources and naturally occurring sugars. Processed carbs and refined sugars should be limited or avoided. How many carbs should endurance athletes eat?

There will be some differences based on the type and duration of training. This helps support the high volume of glucose needed for that level of physical activity. Each carb has 4 calories per gram. Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram kg of body weight per day.

This will depend on the duration of their endurance event. For endurance training lasting 4 to 5 hours, endurance athletes should consume 10 grams per kilogram of body weight. For example, an endurance runner who weighs 70 kg and competes in an endurance event lasting 4 hours or more should consume a minimum of grams of carbohydrate daily.

In comparison, a power athlete would consume fewer carbs around 4 to 5 grams per kilogram of body weight. A power athlete's focus would be more so to increase protein intake.

Many people focus only on carbs for endurance exercise. However, protein intake for endurance athletes is equally important. The purpose of protein is to build and replenish lean muscle tissue. Protein also acts as a source of energy in times of caloric deficits.

Animal-based protein, as the name implies, is protein that comes from animals. This type of protein is considered a complete protein. It is complete because it contains all nine essential amino acids. Animal-based protein sources include:.

Plant-based protein is protein that comes from plants. Plant-based protein is considered an incomplete protein. This isn't to say it is bad, it just doesn't have all essential amino acids. Plant-based protein sources include:.

Protein has 4 calories per gram. How much protein do you need to eat? Protein intake for a normal healthy adult is around 0. Endurance athletes should eat protein at 1. Athletes taking part in longer endurance events need more protein than those running shorter distances.

For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise. Athletes who take part in strength or power sports will consume up to 2. Endurance athletes on a plant-based diet will have an increased protein requirement.

This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid.

There are many types of fat, some good and some not. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol. Of these, triglycerides are most commonly found in food.

Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats. Endurance athletes need to minimize the amount of saturated fat consumed.

Most fat calories should be in the form of monounsaturated fatty acids. When adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1. This includes:. In addition to the three macros, endurance athletes also benefit from some specific micronutrients.

Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes.

One is that it is an antioxidant, protecting the cells against free radical damage. Another is that it supports wound healing. According to a study , vitamin C also helps athletes recover during the competitive season 2.

Citrus fruits and potatoes are high in vitamin C. So are peppers, broccoli, strawberries, and kiwi. Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3. Taking a cod liver oil supplement is one way to get more of this nutrient.

Orange juice and dairy are also high in vitamin D. We lose water throughout the day. It escapes our body through normal respiration, sweating, and urinary output. When we exercise, we lose more.

Staying hydrated is more than about satisfying thirst. The top reasons for proper hydration, which are especially important for clients taking on endurance events, include:.

Endurance athletes need to watch their hydration throughout the day, especially during workouts. Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4.

Current guidelines are 2. This includes water consumed both from beverages and food. When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:.

Refueling accurately and consistently after workouts will restore muscle and liver glycogen stores, replace fluid and electrolytes lost in sweat, promote muscle repair and bolster the immune system. Athletes who optimize post-exercise nutrition will perform better in their next training session and accumulate more high quality sessions than athletes skipping post-exercise recovery fueling.

There are two post-exercise recovery fueling windows. The first is within 30 minutes of a hard or long training session.

The second is in the two to three hours post-exercise. Short easy training sessions do not require special recovery nutrition. Athletes are best sticking to their daily nutrition plan with a normal whole foods meal after easy training sessions.

Fluid, electrolytes, carbohydrates and protein are the foundation of proper recovery nutrition. Immediately after finishing a workout, start replacing fluid and electrolyte losses with a sodium containing drink or water plus sodium containing food.

Estimate fluid losses by weighing yourself before and after training and drinking 16 to 24 ounces of fluid for every one pound lost. To restore muscle glycogen and promote protein synthesis , consume 0. For a 70kg or lb athlete this would be 56g of carbohydrate and 14g of protein.

Fluid, electrolytes, carbohydrates, and protein can be replaced with a commercial recovery drink, a homemade smoothie or with real food plus water. Additionally, antioxidants such as vitamin C and vitamin A, probiotics, medium chain triglycerides and L-Glutamine can shorten recovery duration and are good additions to a recovery drink or snack.

Continue your recovery nutrition two to three hours post-exercise by eating a whole foods meal. It is OK to eat earlier than this if you are hungry but do not delay this post-exercise meal more than three hours.

This meal should contain a combination of carbohydrate, about 20g of protein and some fat. Dividing daily protein intake into four or more 20g meals has been shown to have a greater stimulus on protein synthesis than two big meals with 40g protein per meal or 8 smaller meals with 10g per meal.

A 20g feeding of protein is the sweet spot to maximally stimulate muscle protein synthesis. After a training session on a hot day, immediately cool your body down if your core temp feels hot by drinking cool fluids, sitting in cool water or air conditioning and pouring iced water over your head.

Cooling off will halt continued dehydration and increase your appetite. Studies have shown increasing duration asleep leads to increased performance and mental well-being in athletes.

We also know chronic sleep debt impairs performance and reduces motivation to excel. Foundation sleep recommendations for adult athletes are 8 to 10 hours per night plus a 30 minute nap between 2 to 4 PM. I know that is a tough call for most athletes to achieve along with all the other responsibilities of life.

Junior athletes need even more sleep with 9 hours per night plus a 30 minute nap in the afternoon. Along with sleep duration, sleep quality and sleep phase also affect the regenerative qualities of sleep. Sleep quality can be improved by reducing disturbances by wearing earplugs and sleeping in a cool, dark room.

Following a pre-sleep routine of relaxing activities, avoiding light exposure from screens in the hour before bed, avoiding stimulants such as caffeine after noon and alcohol in the evening may increase your sleep quality and duration.

Restless leg syndrome can occur in athletes with low serum iron levels and disrupt normal sleep patterns. Exercising late in the day can make sleep elusive for some athletes.

Summertime evening group training or local races make sleep especially hard to come by. Following up an intense evening session with inadequate sleep is a poor combination.

Athletes losing sleep after these evening sessions are advised to switch their intense training sessions to the morning and put their evening hours towards lower intensity activities such as yoga, stretching, and massage.

If you can measure it, you can improve it! Use a sleep tracking app to measure your sleep duration and quality then identify factors that improve it.

Endurancee Nutrition and various credible nutriyion articles on sports nutrition. No hype, real nutrition education, and science. The focus of Satiety and food cravings Endurance nutrition for recovery is nutrition for optimal ultra-running training. That being said, most of the information contained within this blog could be applied to any extended duration endurance sport. We all know that proper recovery is crucial in ultra-running, and for that matter, all sports. Endurance nutrition for recovery

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