Recovery eating--don't let your energy reserves run low.You can speed your recovery considerably and maximize your training gains after a long race or a hard training session if you eat (and drink) for recovery Your muscles are most receptive to reloading Reloading A term lenders commonly use to refer to the habits of borrowers taking out loans to repay the balance on other loans. Often reloading is done to take advantage of lower interest rates offered by other loans, and potential tax benefits. glycogen glycogen (glī`kəjən), starchlike polysaccharide (see carbohydrate) that is found in the liver and muscles of humans and the higher animals and in the cells of the lower animals. in a 15- to 30-minute window immediately following exercise. Blood flow to muscles is enhanced immediately following exercise and muscle cells can pick up more glucose and are more sensitive to the effects of insulin, a hormone that promotes the synthesis of glycogen. It takes at least 20 to 24 hours of refueling with carbohydrate-rich foods to replenish your muscle stores fully. Since the effects of dehydration dehydration Method of food preservation in which moisture (primarily water) is removed. Dehydration inhibits the growth of microorganisms and often reduces the bulk of food. and muscle glycogen depletion can be cumulative, inadequate refueling can contribute to overtraining overtraining training horses or dogs too hard so that they lose spirit. overtraining Sports medicine A general term for any practice of, or training for, a particular sport which is in excess of that necessary to participate in the sport , which syndrome. Here are strategies you can use to improve your recovery eating habits and make sure that you are always running on a full tank. * Don't forget fluids. Your body cannot perform any of its metabolic jobs well if you are dehydrated de·hy·drate v. de·hy·drat·ed, de·hy·drat·ing, de·hy·drates v.tr. 1. To remove water from; make anhydrous. 2. To preserve by removing water from (vegetables, for example). . Weigh yourself periodically before and after a hard workout to estimate how much fluid you need to replace. Remember, a pint is a pound so every one pound lost during a workout reflects two cups of water loss. Sports drinks sports drink Performance drink Sports medicine A thirst-quenching beverage used in sports-related activities, which may boost energy and/or help build muscle mass; water, sugar, salt, potassium are common to all SDs. See Hydrotherapy, Water. are an efficient fluid replacement since they also provide carbohydrates and sodium. Fruit juices, low-fat milkshakes, and smoothies are also good choices since you get both liquid and carbs. Avoid drinking copious amounts of plain water if your workout has been over an hour. You need to consume some electrolytes and sodium as well. * After exercise, eat or drink your carbs--but do it quickly. Aim for about half a gram of carbohydrate per pound of body weight (about 50 to 100 grams) within the first 15 to 30 minutes after a long race or workout. Most sports drinks contain only 14 to 20 grams per cup, while fruit juices contain about 25 to 40 grams per cup. * The best recovery plan also includes eating carb-rich foods as soon as you can tolerate them. Try yogurt, fresh fruit, an energy bar, or a bagel. You can boost the rate at which your muscles store glycogen, as well as speed up the recovery and repair of muscle tissue, by ingesting protein in combination with carbohydrate at this time. The results of one study suggest using one gram of protein per three grams of carbohydrate. * Try to eat (or drink) an additional 50 to 100 grams of carbohydrates every two hours until your next full meal. Think of whole grains, fresh fruits, dried fruits, pretzels, whole grain cereal and non-fat or low fat dairy. * Don't wait for your appetite to return after a long race. The longer you wait to eat, the less glycogen you store and the longer it takes to recover. Anticipate that and have palatable pal·at·a·ble adj. 1. Acceptable to the taste; sufficiently agreeable in flavor to be eaten. 2. Acceptable or agreeable to the mind or sensibilities: a palatable solution to the problem. food ready to eat. * Make notes about your food choices in your running log to help you keep track of what worked well and what didn't. (Endurance Sports Nutrition Sports nutrition is applied in most sports training, however it is most dominant in strength sports (for example weight lifting and bodybuilding) and endurance sports (for example cycling, running, triathlon). by Suzanne Girard Eberle, MS., R.D., 2000. Human Kinetics kinetics: see dynamics. Kinetics (classical mechanics) That part of classical mechanics which deals with the relation between the motions of material bodies and the forces acting upon them. , Champaign, IL, 287 pp. $18.95, available at www.americanrunning.org) |
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