Speed Recovery after playing Sport

The 3 main points to remember when recovering from a sports event are;

Refuelling

• Straight after your sporting match should consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest.
• Some options include Carbohydrate-rich recovery snacks, sports drink, fruit, slices toast/bread with jam or honey or banana topping, juice or soft drink, cereal bars.

Rehydration

• Water is a great way to replace the fluids lost in your match but will not guarantee complete re-hydration. What you also need to do is replace the of electrolytes you lose in sweat, especially sodium. The addition of sodium after the game either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance rehydration and recovery.

Muscle Repair and Building

• Early intake of essential amino acids after exercise (within the first hour) and good quality protein foods will help promote the increase in protein rebuilding and therefore recovery.
• Some options include; liquid meal supplement, sports bars (check labels for carbohydrate and protein content), a bread roll with cheese/meat filling + large banana.

Simon Bungate | C2K PT Coordinator | 4 Oct 2009