Rehydration in the heat

GUIDELINES FOR PROMOTING POST-EXERCISE REFUELLING

• Consume a high-carbohydrate meal or snack within 30 minutes of completing a strenuous exercise session. Be organised to have suitable food and drinks available at the exercise venue if necessary.
• Aim for an intake of typically 1.0-1.5 g of carbohydrate per kg BM (typically, 50-150 g of carbohydrate) immediately after exercise, and repeat after two hours or until normal meal patterns are resumed (see the panel on the following pages).
• A daily carbohydrate intake of 7-10 g per kg BM (typically 400-700g) is required to optimise muscle glycogen storage.
• When carbohydrate needs are high, and appetite is suppressed or gastric comfort is a problem, focus on compact forms of carbohydrate-low-fibre forms of carbohydrate foods, sugar-rich foods and special sports supplements such as sports bars.
• Carbohydrate-containing fluids are also low in bulk and may be appealing to athletes who are fatigued and dehydrated. These include sports drinks, soft drinks and fruit juices, commercial liquid meal supplements, milk shakes and fruit smoothies.
• Low glycaemic index (GI) carbohydrate foods such as lentils and legumes may be less suitable for speedy glycogen recovery and should not be the principal carbohydrate source in recovery meals. This is generally not a problem, as typical Western diets are generally based on carbohydrate-rich foods of moderate and high GI.
• Small, frequent meals may assist the athlete to achieve high carbohydrate intakes without the discomfort of overeating. However, organise your routine of meals and snacks to suit your individual preferences, timetable and appetite/comfort. As long as enough carbohydrate is consumed, it doesn't appear to matter how you space it over the day.
• When gastric comfort or total energy requirements limit total food intake, high-fat foods and excessive amounts of protein foods should not be consumed at the expense of carbohydrate foods. Focus on high-carbohydrate foods and meal choices first.
• Nutritious carbohydrate-rich foods and drinks may provide protein and other nutrients (vitamins and minerals) that are important in other post-exercise recovery processes. These will be important in the overall diet. Future research may show that intake early after exercise could enhance other activities of repair and rebuilding.
• Muscle damage interferes with glycogen storage - this may be partially offset by increasing carbohydrate intake during the first 24 hours of recovery. Carbohydrate needs may also be increased if exercise is undertaken during the recovery period.