Nutrition for recovery after competition and training

Author: Burke, L.M. (02 June 2004)

Recovery after exercise poses and important challenge to the modern athlete. Important nutrition goals include restoration of liver and muscle glycogen stores, and the replacement of fluid and electrolytes lost in sweat. Rapid resynthesis of muscle glycogen stores is aided by the immediate intake of CHO (1 g/kg BM each two hours), particularly of CHO-rich foods of high GI, towards a total CHO intake over 24 hours of 7-10 g/kg BM.

Rapid refuelling may be important for the athlete who has less than eight hours between lengthy exercise sessions. Provided adequate CHO is consumed, it appears that the frequency of intake, the form (liquid versus solid) and the presence of other macronutrients does not appear to affect the rate of glycogen storage. Practical considerations, such as the availability and appetite appeal of foods or drinks, and gastrointestinal comfort may determine ideal CHO choices and intake patterns. Rehydration requires a special fluid intake plan since thirst and voluntary intake will not provide for full restoration of sweat losses in the acute phase (zero to six hours) of recovery. Steps should be taken to ensure that a supply of palatable drinks is available after exercise.

Sweetened drinks are generally preferred and can contribute towards achieving CHO intake goals. Replacement of sodium lost in sweat is important in maximising the retention of ingested fluids. A sodium content of 50-90 mmol/L may be necessary for optimal rehydration, however, commercial sports drinks are formulated with a more moderate sodium content (10-25 mmol/L) to allow a greater overall use and palatability. Of course, sodium replacement can occur via salt added or eaten with meals and snacks. Caffeine- and alcohol-containing beverages are not ideal rehydration fluids since they promote an increased rate of diuresis.

It may be necessary to consume 150% of fluid losses to allow for complete fluid restoration. Since athletes often compete in a foreign environment, the practical issues of food availability and food preparation facilities must be considered when making recommendations for post-exercise nutrition.

: McGraw-Hill, 2000, p. 396-427. Nutrition for recovery after competition and training. In: Clinical Sports Nutrition (2nd ed.), edited by L. Burke and V. Deakin.

©2008 Enervit. All rights reserved.