Il mito del "recupero postworkout"

Stato
Chiusa ad ulteriori risposte.

gx2

via col vento
29 Ottobre 2008
11.681
931
Dove non ci sono troll, frustrati e rosiconi
Visita sito
Bici
Gigiant
Dedico già molto tempo questo forum, lì e in altri post trovi centinaia di informazioni utili, se anche tu non hai tempo o non hai voglia non so che dirti

comunque pallino successivo.

• The optimal CHO and PRO content of a pre-exercise meal is dependent upon a number of factors including exercise duration and fitness level, but general guidelines recommend ingestion of 1 – 2 grams CHO/kg and 0.15 – 0.25 grams PRO/kg 3 – 4 hours before competition [15].

e se ti alleni al mattino, indovina qual è il "pasto preallenamento"?

visto che un post simile mi è stato cancellato.
Non so come evitare di far cancellare le domande che pongo :bua:

2gr di cho * 70kg sono 140gr che a loro volta sono 560kcal che sono molto molto meno delle 1000kcal indicate date in base a non meglio specificati studi (non forniti neanche su richiesta)

ecco la tua citazione:
Quindi diciamo che tra prima e durante devi assumere circa 1500 cal da carboidrati.

Considerando che ne puoi assumere tranquillamente 500 in sella (Piccoli

Che ce ne facciamo di questi carboidrati in eccesso?
Rispondi o rettifichi?
Grazie
 

samuelgol

Flughafenwächter
24 Settembre 2007
43.698
18.763
Bozen
Visita sito
Bici
Canyon Ultimate SLX. Nome: Andrea
credi e speri male, se il mio mercato fossero i pro sarei fallito, io parlo e vendo al ciclista della domenica, che vuole andare meglio di come va, Cosa che tutti desiderano fare ma quasi nessuno È disposto a fare ciò che deve fare per ottenerlo.
Non comprometti proprio niente, se sei abituato a farlo.
...........
Quindi confermi che per un amatore della domenica che esce per tre ore intense sia consigliabile diciamo mezzoretta prima di uscire appena sveglio mangiare quanto segue:
200 g di pasta
Due fette di pane tostato con 50-60 g di prosciutto (un pò di proteine ci stanno bene)
Ci starebbe bene anche un bel mezzo litro di succo di frutta ZUCCHERATO
Il 99% degli amatori si fermano a vomitare a bordo strada alla prima accelerazione con un pasto del genere.
Molto più sensato da questo eliminare del tutto la pasta (che come carbo complessi hai finito di digerirla alla fine delle 3 ore di uscita e dunque utile solo ad appesantirti) e ridurre la quantità di succo, zuccherandolo poco e col giusto zucchero. E alimentarti presto e costantemente durante. Con alimenti digeribili e prontamente utilizzabili.
.............
Io ho pallanuotisti che entrano in vasca in qualsiasi momento ci debbano entrare a prescindere dal tempo trascorso dall'ultimo pasto, (sul pasto di un pallanuotista "medio" sorvolo), dato che oltretutto entrando in vasca due volte al giorno O non potrebbero mai mangiare O non potrebbero mai nuotare, invece ai figli diciamo di aspettare tre ore prima di fare il bagnetto......
Ma stiamo parlando dei ciclisti della domenica o dei pallanuotisti di non si sa quando? ;nonzo%
P.S. Il problema del bagnetto ai figli, oltre che una bieca scusa genitoriale per non farli stare 6 ore a mollo, deriva da un potenziale shock termico con l'acqua fredda. Quella di una piscina si presume sia riscaldata o comunque meno fredda di quella del mare, quindi dà molti meno problemi.
......................
Cosa c'è di strano a salire in bici a stomaco un po' pieno, se poi è normalissimo cercare di riempirselo durante?
Un pò pieno è un conto, la colazione che proponi te è molto pieno. Solo in volume e peso, parliamo di oltre 1kg di roba messo nello stomaco, di cui una parte da sottoporre a digestione complessa.
..............chiunque ha esperienza di bici allenamenti gare e quant'altro queste cose le sa e sa l'importanza di mangiare a sufficienza mantenendosi leggeri ;)
Puo avere senso per chi salta il pranzo per l'allenamento, o per chi, per un motivo o per l'altro arriva scarico dai giorni precedenti, questo è innegabile.
Ma che per allenarsi "da ciclista" si debba far colazione così mi pare non supportato da alcuna teoria nè pratica o-o
Condivido.
 

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
Quindi confermi che per un amatore della domenica che esce per tre ore intense sia consigliabile diciamo mezzoretta prima di uscire appena sveglio mangiare quanto segue:

200 g di pasta

Due fette di pane tostato con 50-60 g di prosciutto (un pò di proteine ci stanno bene)

Ci starebbe bene anche un bel mezzo litro di succo di frutta ZUCCHERATO

Il 99% degli amatori si fermano a vomitare a bordo strada alla prima accelerazione con un pasto del genere.

Molto più sensato da questo eliminare del tutto la pasta (che come carbo complessi hai finito di digerirla alla fine delle 3 ore di uscita e dunque utile solo ad appesantirti) e ridurre la quantità di succo, zuccherandolo poco e col giusto zucchero. E alimentarti presto e costantemente durante. Con alimenti digeribili e prontamente utilizzabili.

Ma stiamo parlando dei ciclisti della domenica o dei pallanuotisti di non si sa quando? ;nonzo%

P.S. Il problema del bagnetto ai figli, oltre che una bieca scusa genitoriale per non farli stare 6 ore a mollo, deriva da un potenziale shock termico con l'acqua fredda. Quella di una piscina si presume sia riscaldata o comunque meno fredda di quella del mare, quindi dà molti meno problemi.



Un pò pieno è un conto, la colazione che proponi te è molto pieno. Solo in volume e peso, parliamo di oltre 1kg di roba messo nello stomaco, di cui una parte da sottoporre a digestione complessa.



Condivido.



Rispondo alla prima domanda perché sto andando a pranzo e dal la iPhone è scomodo, prima di tutto dovrebbe alzarsi prima per fare il pasto pre allenamento, poi se non ha voglia di alzarsi prima affari suoi faccia come preferisce io gli dico come dovrebbe fare poi se non ho voglia di farlo non cambia assolutamente nulla a nessuno

Ma in questo caso basta dire "ti ringrazio ma non ci penso neanche per il -----" non c'è bisogno di trovare 1000 giustificazioni pseudoscientifiche che non esistono.

Se poi invece di mangiare come si deve e spero di risolvere tutto con una bustina di "pregar a endurance" fai di me un uomo felice, perché la pastasciutta non la vendo e quelle bustine sì


Sent from my iPhone using BDC-Forum mobile app
 
  • Mi piace
Reactions: jacknipper

gx2

via col vento
29 Ottobre 2008
11.681
931
Dove non ci sono troll, frustrati e rosiconi
Visita sito
Bici
Gigiant
Rispondo alla prima domanda perché sto andando a pranzo e dal la iPhone è scomodo, prima di tutto dovrebbe alzarsi prima per fare il pasto pre allenamento, poi se non ha voglia di alzarsi prima affari suoi faccia come preferisce io gli dico come dovrebbe fare poi se non ho voglia di farlo non cambia assolutamente nulla a nessuno

Ma in questo caso basta dire "ti ringrazio ma non ci penso neanche per il -----" non c'è bisogno di trovare 1000 giustificazioni pseudoscientifiche che non esistono.

Se poi invece di mangiare come si deve e spero di risolvere tutto con una bustina di "pregar a endurance" fai di me un uomo felice, perché la pastasciutta non la vendo e quelle bustine sì


Sent from my iPhone using BDC-Forum mobile app

Certo così sembra quasi (lungi da me pensare che tu lo faccia volontariamente, ho detto "sembra quasi") che tu voglia far credere che serva mangiare 2000kcal, e siccome non è possibile farsi 2 etti di pasta sia più comodo farlo con i prodotti che vendi.
Dal momento che non hai ancora dimostrato che sia necessario mangiarsi 2000kcal a colazione il messaggio è altamente fuorviante e andrebbe rivisto al ribasso.
o-o
 

samuelgol

Flughafenwächter
24 Settembre 2007
43.698
18.763
Bozen
Visita sito
Bici
Canyon Ultimate SLX. Nome: Andrea
Rispondo alla prima domanda perché sto andando a pranzo e dal la iPhone è scomodo, prima di tutto dovrebbe alzarsi prima per fare il pasto pre allenamento, poi se non ha voglia di alzarsi prima affari suoi faccia come preferisce io gli dico come dovrebbe fare poi se non ho voglia di farlo non cambia assolutamente nulla a nessuno.........
appunto. Ma qui ti contraddici. Il pasto preallenamento è una cosa. La colazione del ciclista della domenica è altra.
Se dici che uno deve alzarsi per tempo (giusto) non coincide più col dire che basta che uno si abitua a mangiare così tanto e non ha problemi di digestione, visto che è questo che ti si contesta e che viene risolto come dici tu stesso dall'alzarsi prima =mettersi in sella già digeriti. Mettiti d'accordo sulle tue stese affermazioni se non altro.
...........
Se poi invece di mangiare come si deve e spero di risolvere tutto con una bustina di "pregar a endurance" fai di me un uomo felice, perché la pastasciutta non la vendo e quelle bustine sì
........
Dio ce ne scampi. Mai parlato di porcherie chimiche io. Ho anzi ripreso quel che dici di mangiare riducendolo a come deve essere una colazione.
Personalmente porcherie chimiche non ne assumo mai nè prima e nè durante (gare a parte per ragioni di praticità).
 
Ultima modifica:

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
beh allora neanche i professionisti seguono queste linee guida in allenamento. Non si alzano certo alle 6 per uscire alle 10 o-o
ad ogni modo
2gr cho/kg per un ciclista di 70kg sono 140gr. 140gr sono 560kcal <<<< delle tue 1000kcal se la matematica non è un opinione.



Che fai, ora dici le stesse cose che dico io che 1000kcal sono uno sproposito? :mrgreen:

ripeto per l'ultima volta, puoi affermare con certezza che le kcal in eccesso (ben 400 circa) vadano stoccati in glicogeno e non in grassi?



Sono in giro e faccio fatica rispondere, però promettimelo che è l'ultima volta dai, sfogati ora che quando arrivo in negozio te li cancello tutti i post


Sent from my iPhone using BDC-Forum mobile app
 

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
Certo così sembra quasi (lungi da me pensare che tu lo faccia volontariamente, ho detto "sembra quasi") che tu voglia far credere che serva mangiare 2000kcal, e siccome non è possibile farsi 2 etti di pasta sia più comodo farlo con i prodotti che vendi.

Dal momento che non hai ancora dimostrato che sia necessario mangiarsi 2000kcal a colazione il messaggio è altamente fuorviante e andrebbe rivisto al ribasso.

o-o



Ancora due o tre post e dirai che ho detto di mangiare 5000 cal colazione


Sent from my iPhone using BDC-Forum mobile app
 

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
appunto. Ma qui ti contraddici. Il pasto preallenamento è una cosa. La colazione del ciclista della domenica è altra.

;nonzo%

forse si, forse.

Ma allora se sei ciclista della domenica e sei felice di esserlo, vai come vai, e sei a posto come sei.

se invece come tanti vuoi migliorare, insieme a tante altre cose che devono migliorare, la "colazione del ciclista" deve diventare un "pasto preallenamento"

Ammesso che tra i due termini ci possa essere una qualche differenza.
 
  • Mi piace
Reactions: sembola

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
What and how much should I eat before a ride?

Fuelling properly for exercise is vital to get the most from your workout. The main fuel for exercise is carbohydrate, which is then stored in the muscles and liver as glycogen. The body is only able to store a relatively small amount of carbohydrate, which is why keeping it topped up is so important.

It is well reported that the carbohydrate needs of elite Tour De France cyclists can vary from 8-11g per kilogram bodyweight (480-660g carbohydrate for a 60kg cyclist). Planning at this level is vital, as constant ‘grazing’ is the only way riders can meet high energy needs, to restore muscle glycogen.

For recreational riders training at a reasonably high intensity, their daily carbohydrate needs are between 5-8g carbohydrate per kilogram bodyweight.
Riders' training diets also need to be varied enough to provide sufficient protein to support muscle repair, polyunsaturated fats to reduce muscle damage and vitamins and minerals to aid cellular growth and repair.

Consider the duration (and intensity) of training sessions, you can then plan your fuelling strategy accordingly. For a weekend ride under 3 hours; a high carbohydrate meal the evening before, followed by a high carbohydrate breakfast, will be sufficient to start the ride with muscle glycogen levels adequately topped up.

http://www.bbcgoodfood.com/howto/guide/what-eat-cycling
 
  • Mi piace
Reactions: jacknipper

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
During the build phase of training, higher intensity and longer workouts require more glycogen for fuel and what you eat the in the few hours before training is essential so that you have adequate fuel to train. This is especially important when you have two daily training sessions. A perfectly timed and portioned pre-training meal or snack can replenish fuel depleted from a previous training session, provide early morning fuel, and super charge you for training later in the day. Metabolically speaking, there are two distinct time periods for pre-training meal timing: 2-4 hours before and 30-60 minutes before. Often when you eat is a matter of practicality and scheduling.

2-4 hours before

Eating carbohydrate 3 to 4 hours before training does elevate blood insulin levels and favor the use of carbohydrate as a fuel. But because larger portions are tolerated, you do keep blood glucose levels nice and steady. Plenty of research indicates that eating at this time improves training. Eating three hours before training, while a safe interval for race day, it is not as likely to happen during a regular training week.

However, if the opportunity presents itself, you can have a nice sized meal or snack with plenty of digestion time. Liver glycogen stores are fully restocked, sending glucose into your bloodstream when training, and you can even top off your muscle glycogen stores. It also can stave of hunger during harder training sessions. Try to consume the upper limits of your tolerances for the full performance benefit. For every hour that you allow yourself some quality digestion time, consume just under half a gram of carbohydrate for every pound that you weigh (about 1 gram per kilogram of weight).

If a 160-pound (73 kilogram) athlete could consume 240 grams of carbohydrate. It could be a mix of liquid and solid carbohydrate sources, depending on your tolerance. Cereals with soy or dairy milk, juice, fruit, could comprise much of your carbohydrate intake. Small amounts of low fat protein can also be included, but try to keep fat intake low as this will slow down digestion time. Eating two hours before training would take the recommended carbohydrate amounts down to 150 g for the same athlete. It is even more important that easily digested food be part of your snack closer to training. Breakfast shakes, smoothies, and sports supplements can be part of the mix at over 50g of carbohydrate per serving.

30-60 minutes before exercise
Real life often requires that you consume some fuel 30 to 60 minutes before training. Rising in the early morning hours to train often requiresa quick bite or gulp before heading out. Scheduling can also result ina large time gap between the last meal and the start of a training session, when hunger and limited fuel become an issue. You may also find it helpful to eat closer to longer training sessions for the carbohydrate boost and performance benefit and simply need the calories because your energy needs are very high during your current training cycle. You are most likely to derive a performance benefit from eating 30 to 60 minutes before trainingif you have not eaten for four hours or more.

You are likely aware that consuming carbohydrate in the 30 to 60 minutes before training does produce a marked increase in blood glucose and insulin levels prior to training. And there can be a small, but short-lived drop in blood glucose during exercise. Most athletes experience no ill-effects from this drop which quickly corrects itself, and there are plenty of studies that show a performance improvement with this eating strategy. Some athletes are carbohydrate sensitive right before exercise, and a few simple strategies can help them tolerate a snack at this time. You can actually have a slightly higher dose of carbohydrate.


While many athletes may consume 50 grams or more from a gel, energy bar, or concentrated drink, aim for over 70 grams to offset the drop in blood glucose. Some easily digested products may have a lower glycemic index and work well for theathlete, though whole, low glycemic foods may not be the most practical choice from a gastrointestinal perspective. Another important strategy to keep in mind is that consuming a carbohydrate-containing sports drink during early on when training maintains blood glucose levels (insulin secretion markedly declines during exercise), correcting any blood glucose dips, and also gives you the best start in hydrating during the training session.

http://www.velonews.com/2005/05/training-center/nutrition/the-feed-zone-eating-before-training_7985
 

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
http://www.ausport.gov.au/ais/nutrition/fact_sheets/eating_before_exercise

Eating Before Exercise

Many athletes put a lot of emphasis on the pre-event meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the event is just as important. Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident.

When should I eat?

Food consumed before exercise is only useful once it has been digested and absorbed. This means you need to time your food intake so that the fuel becomes available during the exercise period. The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fibre tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during exercise. Large quantities of foods take longer to digest than smaller quantities. Generally, food is better tolerated during lower intensity activities, or sports where the body is supported (e.g. cycling) than sports such as running where the gut is jostled about during exercise. A general guide is to have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours before exercise. You need to experiment to find the timing, amount and make up that best suits your individual needs.

What should I eat?

Food eaten before exercise should provide carbohydrate. It should also be low in fat and moderate in fibre to make digestion easier and reduce the risk of gastrointestinal discomfort. For most exercise sessions, the emphasis on carbohydrate and fluid for the pre-event meal. However, it is also useful to continue to consider other nutritional goals when choosing a pre-exercise meal. This may mean including foods that include protein, vitamins and minerals.

The following foods are suitable to eat 3-4 hours before exercise:

crumpets with jam or honey + flavoured milk

baked potato + cottage cheese filling + glass of milk

baked beans on toast

breakfast cereal with milk

bread roll with cheese/meat filling + banana

fruit salad with fruit-flavoured yoghurt

pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)


The following snacks are suitable to eat 1-2 hours before exercise:

liquid meal supplement

milk shake or fruit smoothie

sports bars (check labels for carbohydrate and protein content)

breakfast cereal with milk

cereal bars

fruit-flavoured yoghurt

fruit


The following foods are suitable to eat if there is less than 1 hour before exercise*:

sports drink

carbohydrate gel

cordial

sports bars

jelly lollies

* A small number of people experience an extreme reaction following the intake of carbohydrate in the hour prior to exercise. This topic is covered later in this fact sheet.

Are foods with a low glycaemic index better?

Carbohydrate-containing foods have different effects on blood glucose levels. Foods with a low glycaemic index (GI) cause a slower, sustained release of glucose to the blood, whereas foods with a high GI cause a rapid, short-lived rise in blood glucose. It has been suggested that low GI foods could be useful in the pre-event meal as they would result in a slower and more sustained release of glucose during exercise maintaining blood glucose levels for a longer period. However, research has been unable to demonstrate that consuming low GI foods prior to exercise has universal benefits on exercise performance. In addition, consuming carbohydrate (e.g. sports drink) during exercise provides an alternative way to maintain fuel levels throughout the activity and a study has shown that this practice overrides the effects of different types of carbohydrate in the pre-event meal. If you are involved in an endurance event in which it is difficult to take in extra carbohydrate during the session, you may wish to trial low GI foods before exercise. However, keep in mind that many low GI options (lentils, porridge, multigrain bread) may not be suitable as they are more likely to cause stomach discomfort.

What if I exercise early in the morning?

It is not always practical to eat a meal 3-4 hours before exercise. If you train early in the morning you should opt for a light snack about an hour before exercise. For example, some fruit or a cereal bar on the way to training along with some fluid such as a glass of milk or juice. Make up for your smaller carbohydrate intake prior to exercise by consuming carbohydrate during the event or training session.

What if I am too nervous to eat?

You will perform better when you are well-fuelled and well hydrated, and the pre-event meal may play an important role in achieving these goals. Athletes need to experiment to find a routine that works, and foods that are safe and familiar. Liquid meal supplements such as PowerBar Protein Plus powder provide an alternative for anyone who has difficulty tolerating solid foods pre-exercise. You may also find that foods such as cereal bars and sports bars can be eaten if you nibble them slowly over the hours leading up to your competition.

Should I avoid carbohydrate 1 hour before exercise?

Most athletes are able to consume carbohydrate in the hour before exercise without affecting performance, and in some cases it can even improve the outcome of the session. However, a small percentage of athletes experience a drop in blood glucose levels and symptoms such as fatigue, shakiness and dizziness after consuming carbohydrate immediately before exercise. This reaction is a response to the increase in carbohydrate use that occurs after carbohydrate intake, associated with a rise in the levels of the hormone, insulin. When the start of exercise coincides with extra carbohydrate use, it is usual to see a small dip in blood glucose levels. In most people, this is a temporary event which is quickly corrected by the body without any side-effects. However, in a few individuals, the drop in blood glucose is greater, or the individual is sensitive to the change, suffering a pronounced fatigue. If you are affected in this way consider the following advice:

Experiment to find the best timing for your pre-exercise meal. Try allowing a longer period between eating and exercising.

If you need to eat close to exercise, opt for a snack that provides at least 70 g of carbohydrate. There is some evidence to suggest that small amounts of carbohydrate (<50 g) are more likely to cause problems in sensitive individuals than larger amounts. This is probably because the small intake of carbohydrate is swamped by the carbohydrate use. Larger intakes will compensate for a greater rate of use, leaving the athlete with a net gain in available carbohydrate.

Include some low glycaemic index foods (yoghurt, multigrain bread, pasta, oranges) in the pre-exercise meal. These result in a slower release of glucose throughout exercise and a smaller insulin response compared to higher glycaemic index foods.

Include some high-intensity activity in your warm-up. This helps to stimulate glucose release from the liver and prevents blood glucose levels from dropping too low.

Consume carbohydrate during the event.

Should I avoid eating before exercise if I am trying to lose weight?

Exercising in a fasted state (8 hours since the last meal) results in a greater proportion of fat being used as the exercise fuel compared to doing the same workload after a carbohydrate-containing meal or snack. However, it is possible that you may be able to exercise harder and for a longer period if you consume carbohydrate before exercise. Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss. To make a decision about eating before your workout, it is useful to consider the goals of the session. If your primary goal is to improve performance, have something to eat before exercise. If your primary goal is weight loss, and you will do the same amount of exercise regardless of whether you eat or not, save your meal until after the session.

Written by the AIS Sports Nutrition, last updated July 2009 © Australian Sports Commission
 
  • Mi piace
Reactions: jacknipper

WNC2

Negoziante
5 Dicembre 2008
5.457
3.474
zoagli
www.wnc2.biz
Bici
TIME - VXRS
AIS-logo.png


Recovery Nutrition

What are the priorities for recovery nutrition?

Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for prolonged periods, or competing in a program that involves multiple events. Between each work-out, the body needs to adapt to the physiological stress. In the training situation, with correct planning of the workload and the recovery time, adaptation allows the body to become fitter, stronger and faster. In the competition scenario, however, there may be less control over the work-to-recovery ratio. A simpler but more realistic goal may be to start all events in the best shape possible.

Recovery encompasses a complex range of processes that include;

refueling the muscle and liver glycogen (carbohydrate) stores replacing the fluid and electrolytes lost in sweat manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process
allowing the immune system to handle the damage and challenges caused by the exercise bout
The emphasis an athlete needs to place on each of these broad goals will vary according to the demands of the exercise session. Key questions that need to be answered include - How much fuel was utilised? What was the extent of muscle damage and sweat losses incurred? Was a stimulus presented to increase muscle protein?
A proactive recovery means providing the body with all the nutrients it needs, in a speedy and practical manner, to optimise the desired processes following each session. State-of-the-art guidelines for each of the following issues are presented below.

Refueling

Muscle glycogen is the main fuel used by the body during moderate and high intensity exercise. Inability to adequately replace glycogen stores used up during a workout will compromise performance in subsequent sessions.
The major dietary factor in postexercise refueling is the amount of carbohydrate consumed. Depending on the fuel cost of the training schedule or the need to fuel up to race, a serious athlete may need to consume between 7-12 g of carbohydrate per kg body weight each day (350-840 g per day for a 70kg athlete) to ensure adequate glycogen stores. As an overemphasis on other nutrients, such as protein and fat, can easily replace carbohydrate foods within the athlete’s energy requirements, careful planning of meals and snacks throughout the day is needed achieve the required level of intake (for more information on carbohydrate requirements for athletes, refer to the “Carbohydrate” Fact Sheet).
In the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest. This is especially important if the time between prolonged training sessions is less than 8 hrs. The type and form (meal or snack) of carbohydrate that is suitable will depend on a number of factors, including the athletes overall daily carbohydrate and energy requirements, gastric tolerance, access and availability of suitable food options and the length of time before the next training session. Table 1 gives examples snacks providing at least 50g of carbohydrate.

Rehydration

The majority of athletes will finish training or competition sessions with some level of fluid deficit. Research suggests that many athletes fail to adequately drink sufficient volumes of fluid to restore fluid balance. As a fluid deficit incurred during one session has the potential to negatively impact on performance during subsequent training sessions, athletes need to incorporate strategies to restore fluid balance, especially in situations where there is a limited amount of time before their next training session.
Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise (Refer to the “How much do athletes sweat?” Fact Sheet for advice on how to monitor fluid losses during exercise). The recommendation to consume a volume of fluid greater than that lost in sweat takes into account the continued loss of fluid from the body through sweating and obligatory urine losses.
Fluid replacement alone will not guarantee re-hydration after exercise. Unless there is simultaneous replacement of electrolytes lost in sweat, especially sodium, consumption of a large volume of fluid may simply result in large urine losses. The addition of sodium, either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance fluid balance in the post exercise period. Further, sodium will also preserve thirst, enhancing voluntary intake. As the amount of sodium considered optimal for re-hydration (50-80 mmol/L) is in excess of that found in most commercially available sports drinks, athletes may be best advised to consume fluids after exercise with everyday foods containing sodium.
In considering the type of fluids needed to achieve their re-hydration goals, athletes should also consider the length of time before their next session, the degree of the fluid deficit incurred, taste preferences, daily energy budget, as well as their other recovery goals. With the latter, athletes can simultaneously meet their refueling, repair and contribute to their re-hydration goals by consuming fluids that also provide a source of carbohydrate and protein e.g. flavoured milk, liquid meal supplement.

Muscle Repair and Building

Prolonged and high-intensity exercise causes a substantial breakdown of muscle protein. During the recovery phase there is a reduction in catabolic (breakdown) processes and a gradual increase in anabolic (building) processes, which continues for at least 24 hours after exercise. Recent research has shown that early intake after exercise (within the first hour) of essential amino acids from good quality protein foods helps to promote the increase in protein rebuilding. Consuming food sources of protein in meals and snacks after this “window of opportunity” will further promote protein synthesis, though rate at which it occurs is less.
Though research is continuing into the optimal type (e.g. casein Vs whey), timing and amount of protein needed to maximise the desired adaptation from the training stimulus, most agree that both resistance and endurance athletes will benefit from consuming 15-25g of high quality protein in the first hour after exercise. Adding a source of carbohydrate to this post exercise snack will further enhance the training adaptation by reducing the degree of muscle protein breakdown. Table 2 provides a list of carbohydrate rich snacks that also provide at least 10g of protein, while Table 3 lists a number of everyday foods that provide ~10g of protein.

Immune System

In general, the immune system is suppressed by intensive training, with many parameters being reduced or disturbed during the hours following a work-out. This may place athletes at risk of succumbing to an infectious illness during this time. Many nutrients or dietary factors have been proposed as an aid to the immune system - for example, vitamins C and E, glutamine, zinc and most recently probiotics - but none of these have proved to provide universal protection. The most recent evidence points to carbohydrate as one of the most promising nutritional immune protectors. Ensuring adequate carbohydrate stores before exercise and consuming carbohydrate during and/or after a prolonged or high-intensity work-out has been shown to reduce the disturbance to immune system markers. The carbohydrate reduces the stress hormone response to exercise, thus minimising its effect on the immune system, as well as also supplying glucose to fuel the activity of many of the immune system white cells.

How does recovery eating fit into the big picture of nutrition goals?

To optimise recovery from a training session, meals (which generally supply all the nutrients needed for recovery) must either be timetabled so that they can be eaten straight after the work-out, or special recovery snacks must be slotted in to cover nutrient needs until the next meal can be eaten.
For athletes who have high-energy needs, these snacks make a useful contribution towards their daily kilojoule requirement. When there is a large energy budget to play with, it may not matter too much if the snacks only look after the key recovery nutrients - for example carbohydrate e.g. sports drink. On the other hand, for those athletes with a low energy budget, recovery snacks will also need to contribute towards meeting daily requirement for vitamins, minerals and other nutrients. Snacks that can supply special needs for calcium, iron or other nutrients may double up as suitable recovery snacks. e.g. yoghurt

Real food Vs supplements

Many athletes fall into the trap of becoming reliant on sports food supplements, believing this to be the only and/or best way to meet their recovery goals. This often results in athletes “doubling up” with their recovery, consuming a sports food supplement that meets certain recovery goals e.g. liquid meal supplement, then following this up soon afterwards with a meal that would help them meet the same recovery goal e.g. bowl of cereal with fresh fruit. Unless constrained by poor availability or lack of time, athletes are best advised to favour real food/fluid options that allow them to meet recovery and other dietary goals simultaneously. This is especially important for athletes on a low energy budget.

What are some other the practical considerations for recovery eating?

Some athletes finish sessions with a good appetite, so most foods are appealing to eat. On the other hand, a fatigued athlete may only feel like eating something that is compact and easy to chew. When snacks need to be kept or eaten at the training venue itself, foods and drinks that require minimal storage and preparation are useful. At other times, valuable features of recovery foods include being portable and able to travel interstate or overseas. Situations and challenges in sport change from day to day, and between athletes - so recovery snacks need to be carefully chosen to meet these needs.

Table 1 - Carbohydrate-rich recovery snacks (50g CHO portions)

700-800ml sports drink
2 sports gels
500ml fruit juice or soft drink
300ml carbohydrate loader drink
2 slices toast/bread with jam or honey or banana topping
2 cereal bars
1 cup thick vegetable soup + large bread roll
115g (1 large or 2 small) cake style muffins, fruit buns or scones
300g (large) baked potato with salsa filling
100g pancakes (2 stack) + 30g syrup


Table 2 - Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)

250-300ml liquid meal supplement
300g creamed rice
250-300ml milk shake or fruit smoothie
600ml low fat flavoured milk
1-2 sports bars (check labels for carbohydrate and protein content)
1 large bowl (2 cups) breakfast cereal with milk
1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt
220g baked beans on 2 slices of toast
1 bread roll with cheese/meat filling + large banana
300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
2 crumpets with thick spread peanut butter + 250ml glass of milk
300g (large) baked potato + cottage cheese filling + glass of milk


Table 3 - Foods providing approximately 10g of protein.

Animal foods

40g of cooked lean beef/pork/lamb
40g skinless cooked chicken
50g of canned tuna/salmon or cooked fish
300 ml of milk/glass of Milo
200g tub of yoghurt
300ml flavoured milk
1.5 slices (30g) of cheese
2 eggs

Plant based foods

120g of tofu
4 slices of bread
200g of baked beans
60g of nuts
2 cups of pasta/3 cups of rice
.75 cup cooked lentils/kidney beans
Written by the AIS Sports Nutrition, last updated July 2009. © Australian Sports Commission
 
  • Mi piace
Reactions: sembola
Stato
Chiusa ad ulteriori risposte.