Athletes should pay as much attention to their nutrition after sports, which is called the recovery period, as before exercise. Details o...
Athletes should pay as much attention to their nutrition after sports, which is called the recovery period, as before exercise. Details of what and how to consume post-sports nutrition are in our article…
How to Achieve Recovery with Post-Exercise Nutrition?
How to Determine a Recovery Strategy?
Recover Lost Fluid
Snack Suggestions for Recovery
Effects of Alcohol on Athlete Performance
Nutrition Recommendations During the Recovery Period After Sports
Improvement; It is defined as the return to normal of health, mind or strength. Recovery for athletes is a multifaceted approach aimed at returning the body to a pre-exercise state. Hydrotherapy, massage, rest, sleep and nutrition play a role in the recovery process of athletes. Paying attention to nutrition immediately after an event or training positively affects exercise performance. This is especially useful for athletes who do more than one activity or exercise during the day.
How to Achieve Recovery with Post-Exercise Nutrition?
- Replenish glycogen stores used during training or activity.
- Drink protein after exercise to repair damaged muscle tissue and help build new tissue.
- Replenishing fluid and electrolytes (sodium and potassium) lost through sweat
- Measure how much you lose by weighing yourself before and after exercise.
- Start recovery nutrition 15-60 minutes after training.
How to Determine a Recovery Strategy?
A nutritional recovery plan that targets the athlete's personalized intake of nutrients can positively affect the athlete's adaptation process to training. Consuming the right foods at the right time for the athlete can positively affect the recovery process after training or exercise. It helps him become stronger and work at higher intensity. At the same time, a correct nutrition plan prepared specifically for the athlete also has protective effects on the immune system. Recovery strategies should be individualized based on workload, energy expended during exercise, body composition goals, and body size. The choice, timing and amount of food and liquids consumed after exercise are important factors in preparing this plan.
Recover Lost Fluid
Dehydration that occurs during an exercise or activity has negative effects on the athlete's performance. Athletes aim to regain approximately 125-130 percent of the fluid they lose between 4-6 hours after their training ends. Sodium supplements can be taken with a drink or food as part of recovery. Sodium reduces urinary loss and prevents dehydration by improving fluid balance. It is recommended to drink carbohydrate-electrolyte sports drinks to replace fluids and electrolytes lost through sweat.
Snack Suggestions for Recovery
- fruit yoghurt
- Sports drink (carbs, electrolytes, liquid) + energy chocolates (carbs + protein)
- Low-fat chocolate milk + banana
Effects of Alcohol on Athlete Performance
Athletes should definitely pay attention to their fluid intake if they drink alcohol after exercise. Alcohol negatively affects the health of all people, as well as the performance of athletes, especially in athletes. The effects of alcohol on athletes are:
- It can put athletes at risk by causing dehydration, fever and muscle cramps.
- It prevents the use of fat during exercise.
- It prevents post-exercise recovery by delaying muscle repair and carbohydrate replenishment.
- It increases the risk of food deficiencies by reducing the absorption of vitamins and minerals.
- It increases appetite and therefore calorie intake increases in athletes.
- It disrupts the sleep pattern.
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