Goals
The scientific principles of nutritional recovery following exercise have been under-utilized by athletes. Training provides the stimulus for physiological adaptation and athletic improvement. Rehydration, refueling, and rest during recovery facilitate the adaptation process. Recovery is the reconstruction phase where muscle glycogen repletion, protein synthesis, and muscle repair and gains occur. In this context, rest = recovery. Training without adequate recovery wastes time and energy. The recovery phase begins immediately after exercise ends. Athletes benefit most when they take full advantage of opportunities to recharge during recovery.
| Fluid lost during exercise must be replaced to restore fluid balance. Because restoration of normal fluid levels takes time, rehydration needs to begin during exercise and continue after exercise ends. Also, drinking more fluid than is lost is recommended because some of the fluid consumed in recovery is eliminated as urine. Achieving adequate rehydration before the next training session is crucial for quality training. |
Inadequate muscle glycogen synthesis after exhaustive exercise limits an athlete's recovery and the ability to maintain a desired level of daily exercise intensity. Under normal conditions, muscle glycogen synthesis occurs at a rate of about 5% per hour. However, glycogen synthase, the rate-limiting enzyme in muscle glycogen synthesis, is most active immediately after exhaustive exercise. Within the first two hours after hard exercise, muscle glycogen can be synthesized at a rate of 7% per hour. Thus, athletes who are glycogen-depleted benefit from consuming high carbohydrate foods immediately after ending repeated intervals of intense exercise or prolonged exercise.
Cross country skiers who engage in training sessions lasting one hour or more and ice hockey players who engage in repeated bursts of high intensity training lasting thirty minutes or more are likely to be glycogen-depleted by the end of training sessions. In addition to immediate consumption, continued consumption of carbohydrates and liquids during the recovery period is needed for optimal liver and muscle glycogen repletion. Following these guidelines is especially important for athletes who engage in daily exercise training.
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