Download Nutrition for Recovery—24/7

Nutrition for Recovery—24/7
Lisa Dorfman, MS, RD, LMHC—UM Sports Nutritionist
Adequate recovery from training and competition requires 24-hour care. Foods and fluids work
in tandem to improve endurance and strength, reduce muscle and joint pain, and nourish the
athlete’s body, mind and soul. Complete recovery helps athletes feel refreshed and may even
help to prevent illness, injury, and overtraining.
Here’s how it works.
Fluids assist with all chemical reactions in the body—food digestion and metabolism, food
energy conversion to ATP muscle energy, and ultimately the muscle contraction. Without
adequate fluids, even the best diets cramp as training intensifies and the season progresses.
Adequate fluid dictates that athletes consume at least 150% or more of daily needs—a minimum
of 1.5 times the pounds lost in sweat, and a steady and frequent dose of fluids throughout the day.
For athletes who lose a pound of fluid at practices, this means a minimum of 24 oz of fluid for
recovery.
Ideal fluids are low in added sugars, replace electrolytes (sodium, potassium, and chloride), and
are a good source of vitamins and mineral (more than 10%). Unsweetened flavored water, plain
water, and Gatorade, as well as smoothies, unsweetened tea, decaffeinated coffee or coffee
beverages such as lite Frappuccino, lattes and café con leche with low fat milk are all viable
options. Fruit juices are also acceptable, especially 100% whole fruit juice, fortified in nutrients
such as calcium, antioxidants, and B vitamins. Lite juices offer a lower calorie alternative to
natural and sweetened juices that often contain as many sugar calories as colas and punch
beverages.
Research strongly suggests eating or drinking fuel within 30 minutes to 2 hours after a
training session for optimal glycogen replenishment and muscle recovery. A minimum of .5 to 1
gram carbohydrates per pound body weight and as little as 6 grams of protein may accelerate
muscle protein synthesis. For the 150 pound athlete, this means eating or drinking approximately
50-150 grams carbohydrates (200-600 calories) and 6 grams protein (24 calories) in a 30 minute
to -2 hour window when food recovery works best. Ideal foods and meals may be as simple in
carbohydrates and preparation as a sport drink with pretzels, a fruit smoothie with a protein
scoop, a PowerBar and Gatorade, a bowl of cereal with skim milk, or fresh fruit bowl with yogurt
topping. If training tailgates to mealtime, a 6-inch turkey whole wheat sub with skim milk, an
apple and baked chips, a plate of whole wheat pasta with meatballs and 2 rolls, or a bowl of bean
soup with low fat saltine crackers can fulfill the post training recommendations.
Recovery nutrition also includes a day of rest. The rest day can either be a lite training day, a
cross training day, i.e. swim instead of run, or an off day. Rest days allow muscles to completely
recover and replenish glycogen. If athlete cannot afford a day off from training, then a minimum
of 7- 8 hours of sleep each day is recommended to prevent overtraining syndrome and burnout,
and allow 100% healing before the next practice.
Dorfman’s 24/7 Food and Fluid Recovery Chart
Food Fluids For maximum recovery:
Before:
8-16 oz of maltodextrin or glucose polymer rich fluid, i.e. Accelerade, Endurox, Cytomax 1 hour
before play—approx 1/2 your body weight in carb grams of fluids or food. Look for low lactose,
low fiber, and low fat foods. Fluids w/o carbonation. Pregame meals should be high carbohydrate,
moderate protein, low in fat, approx. 500-700 calories, 2-4 hours before playtime.
During:
25-30 grams simple sugars/30 minutes (4-6 oz fluid every 15 minutes). Approx 14 g/8 oz carbs
such as glucose, fructose and/or sucrose i.e. Gatorade or gel
After:
A pint or two of fluid for every pound of body weight lost; replace electrolytes sodium,
potassium and chloride; replace carbohydrates at a rate of 1.5gm/kg body weight or about 75 to
100 grams within 30 minutes of training or competition. Add salt to meals; consume pretzels,
baked chips, soy crisps, for ideal low fat snack choices
Fluid Replacement
Time
Type
Amount
Comments
24-hours
before training
cool mineral water
and/or sports drinks*
frozen fruit pops
to maintain
hydration
limit caffeinated
drinks and excess
fiber
Two-Hours before
cool water*
16-20 oz
sport drinks for
longer (60
minutes or more)
play time
10-15 minutes before
cool water*
up to 2 cups
as tolerated (test
your system
during training)
During exercise, every
10-15 minutes
cool water*
4-6 oz
sport drink* for
longer training
After exerciseImmediately
water or
sweet fluids
2 -2 ½ cups for each
pound lost
limit caffeine,
continue drinking
all day until your
urine is clear
* Drinks should be 59-72 degrees f and flavored to promote fluid replacement
For additional information on muscle recovery or to make a nutrition appointment for your athlete,
email the athlete’s age, sport, weight, height and a 2-day food, fluid and training diet diary to
[email protected].