ARTICLE 12: HOW TO IMPROVE RECOVERY AFTER WORKOUTS AND RACES

A common question we are asked here at PBN is: "How can I recover better from my workouts? My legs always feel sore and heavy." There are several things you can do before, during, and after workouts and races that will improve your recovery. Here is a guide to help you achieve optimum workout recovery, based on the latest sports nutrition research.

Rehydrate: After a hard workout or race, it is important to replace the water and sodium lost in sweat. The best choice for replacing water is a sports drink that contains sodium and carbohydrates, both of which increase fluid uptake from the intestines into the bloodstream.


Replenish Carbohydrates: Someone who exercises for more than 90 minutes and wants to be ready for the next day's workout must replenish carbohydrate reserves, which are stored as muscle glycogen that fuels the body during exercise. Studies repeatedly show that properly timed carbohydrate meals optimize restoration of muscle glycogen stores. The sooner one can ingest carbohydrates after exercise, the quicker glycogen will be restored. Taking in carbohydrates during exercise is also a wise strategy to help with recovery. Exercise scientists recommend athletes eat 1 - 1.5 grams of carbohydrate per 2.2 lbs. of body weight within 30 minutes of exercise, followed by additional feedings every two to four hours thereafter. For example, a 150-pound person should supplement with roughly 70 - 100 grams of carbohydrate within the first two hours after exercise. During the next four to 24 hours after exercise, and before the next exercise session, eat enough carbohydrates to total 3 to 5 grams for every pound of body weight.


Consume High Glycemic Carbohydrates Immediately After Workouts: The type of carbohydrate eaten after exercise can affect the rate of glycogen synthesis as well. Recent studies indicate that high glycemic index beverages such as Endurox R4 and Ultragen, actually induce greater glycogen resynthesis than do low glycemic index foods. A high glycemic index food is one that rapidly raises blood sugar levels after it is eaten. For example, sucrose or glucose, both high glycemic index sources, resynthesize muscle glycogen twice as fast as fructose, a low glycemic index sugar. In addition, your recovery meal should be low fat and low fiber. Fat and fiber blunt the desired increase in blood sugar levels. It is important to note that lower glycemic index meals are preferable at other times of the day.


Consume the Proper Ratio of Protein with Your Post Workout Meal: Insulin is a hormone released by the pancreas in response to carbohydrate consumption. Insulin transports glucose into the liver and muscle tissues, where it is stored as glycogen. Muscle cells are most sensitive to insulin up to two hours after exercise, when elevated blood insulin levels expedite the replenishment of muscle glycogen. Because insulin plays such a vital role in replenishing glycogen stores after exercise, researchers have focused on methods to enhance insulin release during the recovery period. Studies show that protein, when combined with carbohydrates, almost doubles the insulin response. So it is important to include protein in your post workout meal. However, too much protein can slow gastric emptying, which can in turn slow fluid and electrolyte replenishment during the recovery period. If protein and carbohydrates are balanced in what is referred to as "the optimum recovery ratio" of 4 parts carbohydrate to 1 part protein, the protein does not seem to interfere with rehydration and gastric emptying. For example, if an athlete consumes 70 - 100 grams of carbohydrates after exercise, he or she should also eat 17- 25 grams of protein to enhance the insulin response without slowing gastric emptying.

Supplement with Glutamine: The amino acid glutamine functions as a source of energy for white blood cells and other immune cells, which reduces resistance to infection. Research with athletes shows that endurance exercise significantly lowers blood levels of glutamine. Supplemental glutamine can restore glutamine levels to normal levels and help prevent onset of illness, and it has a strong anticatabolic effect through neutralization of cortisol.

Have a question about this article?? Simply post a reply and we will respond within 24 hours!

Josh,

Thank you for your question. I actually worked closely w/ a diabetic athlete as he prepped for Ironman Lake Placid last year. I am going to circle back w/ him as I know he would be able to provide some good insight on this (probably more than I).

I'll let you know ASAP.

Brian Shea
President/Head Coach
www.PersonalBestNutrition.com

I agree with Joshua, this IS a great article, as it deals with the chemical side of what's happening in your body. As a fairly new newbie, I'm very precise about what I want to acheive and hard on my body and the food I eat that understanding this process puts me at ease that the steps I'm taking is working in my favor.

Thanks again..

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WLB