The four R’s of recovery nutrition
Once training (or games) are over, it is easy to overlook recovery practices, but recovery is very important if you are training or competing on consecutive days. Recovery is actually of your preparation plan for your next training session or game.
RECOVERY WILL MAKE A DIFFERENCE.
Poor recovery during the training week accumulates and could mean you don’t turn up to important sessions ready to perform, and/or end up underdone at the end of the week on game day. Follow this up with poor recovery practices after games, and you will turn up to start your new training week below you best, and so, the cycle continues leaving you flat, fatigued, prone to injuries & illness, and can even affect your mood.
Adequate preparation before training can also be part of your recovery strategy. If you prepare well, not only will you get more from your session, but you will be less depleted at the end of the session, making the job of recovery easier.
Recovery nutrition focuses on four main areas. Whether itis recovery from training or games, the theory is the same. Get the “four R”s of recovery down pat and you will be set. So what are they?
Repair
The repair of muscle damage that happens in training and games, and the growth of new proteins
Replace
Replenishment of muscle glycogen (carbohydrate) stores that have been depleted during training or competition.
Renourish
Consumption of vitamins and minerals that help with the repair process and everyday health and immunity.
Rehydrate
Replacement, then maintenance of hydration requirements.
Addressing each one of these recovery needs will also play an important role in supporting immune function and help prevent the onset of illness that is often associated with demanding training and competition programs.
Nutritional recovery needs can differ slightly, depending on the type of training that has been undertaken. Here is a great summary……(next page)