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Post-Event Recovery in Sport
Refuelling is a key priority in recovery from physical activity. Muscle glycogen storage occurs at a slow rate and it takes about 24 hours for muscles to restore depleted fuel stocks back to their resting levels.
If the time between workouts is short (<8-12 hours), it makes sense to take into account every moment. Try to eat carbohydrate-rich foods or snacks for 30 minutes after each exercise. To start the filling process, at least 50-100 g of carbohydrates are enough. Aim for the next snack or meal for the next 2 hours.
A well-established myth is the assertion that effective recovery is possible only in professional sports (due to its high cost and bulkiness). All this is nonsense. The overwhelming number of techniques can (and should be!) Applied to lovers. Before we proceed to discuss post-load recovery, we’ll remember the most important thing – recovery in amateur sport is strictly necessary; it is an important part of the training process and allows you to make it not only as efficient as possible, but also safe.
Thinking ahead is the key to good post-event recovery. If the thought of preparing a meal after exercise is just too much, then having a healthy meal already prepared is a good plan.
A carbohydrate-rich drink is a quick and convenient way to refuel that has the added benefit of providing a means for rehydration.
Snack foods that you can take with you are also useful. These can include bars, fruit and sandwiches.
Think ahead so that you have something on hand after the session!
Cereal, toast or a fruit smoothie can be quickly prepared when you get home if you have not already prepared a meal or haven’t any leftovers.
Tagged : carbohydrate, recovery, refuelling