April 19, 2014
Health & Wellbeing
By Julien
Recovery
Whatever stage of athlete you are, whether a pro or only beginning, you will be aware of the importance of fuelling correctly for training and races. However, even more important than fuelling is re fuelling.
After your hard training sessions, the body needs to rebuild and repair – Good nutrition helps to minimise muscle damage, decrease recovery time and increase strength and performance.
To help you improve further in your training, follow these tips to make sure you are re fuelling correctly!
0 – 2 hours after finishing your workout, it is CRUCIAL to re fuel the body. This time frame is further broken down into 2 sections
- 0-30 minutes post workout – Do not miss this time frame of re fuelling!
Within this time have a post workout drink containing carbohydrates and protein (2 part carbohydrate: 1 protein ratio).
For example 1 scoop protein powder (whey/soy/hemp) with cherry juice
- 1-2 hours post workout – Within this time have carbohydrates such as whole grain bread, pasta, rice, potatoes etc! With lean meat, fish, chicken, turkey, eggs and mixed vegetables or salad.
Sugary carbohydrates such as baked goods (muffins, croissants), jelly sweets, white bread and pasta should be eaten closer to post workout i.e. within 0-1 hour post workout
Fluids
After a heavy training session remember to drink lots of fluid to replace what was lost.
Stick to water, if you want to have a sports drink, have these within 0-45 minutes of finishing.
The amount and types of carbohydrate, protein and fat in recovery nutrition should be personalised to you regarding your training goals, body composition and where necessary food intolerances should be tested, so as to determine specific food and supplements to consume and avoid.
Katey Halliday is a Registered Nutritionist and Fitness Nutrition Specialist. She is based in London’s Harley Street and works with a range of athletes from recreational to professional. Katey is also a triathlete herself, and is regularly competing in local and international events.
Contact Details
Email: Kateyhalliday@hotmail.co.uk
Address: 104 Harley Street, London
