I’m always talking about recovery. Recovery is critical for repairing and replacing muscle. Recovery has a physical and a nutrition part to it. Normally, I will talk about the physical part of it: rolling out, stretching (usually with dynamic stretches), ice baths, sleeping 8+ hours, etc. However, recovery nutrition is critical too.
Recovery nutrition was not really studied until recently. It is now a science that covers macro- and micro-nutrients along with necessary fluids to ensure that you are repairing and rebuilding muscle tissue. After training, practice, or competition, the body is left dehydrated, drained of fuel, and broken down. The body is in a stressed state, and the proper blend of nutrients can jump-start the body’s recovery process to help you come back stronger and healthier.
What is needed and the amounts vary by person. Specifically, it is dependent on size, age, gender, body size, physical characteristics, duration, nature of events and environmental factors. It’s complex, but with the science conducted we have more certainty and reliable ranges.
From 15 to 60 minutes after a training session/competition, an athlete should start the recovery nutrition process. An athlete should take in at least 20-24oz of fluids per pound lost during exercise. Lastly, carbohydrates should be taken along with protein. The ration between the two should be 1:1 or 2:1, with some saying it could be 4:1. I don’t eat that many carbs so I stick to 1:1.
Remember that recovery nutrition means you will refuel your body, build your body, and hydrate all your muscles. It’s critical, if you’re wanting to make gains make recovery nutrition part of your recovery routine.
