A good nutrition recovery strategy is essential for athletes who train regularly, particularly for those who train daily or more often. Accurate timing of meals and snacks to enhance muscle glycogen restoration is as vital as the total carbohydrate intake that is required for optimal recovery between training sessions. A carbohydrate meal or supplement taken immediately after a long training session, will kick start muscle glycogen synthesis and prepare fuel stores for the next training session. Failure to do so may impede recovery and have a negative effect on future performance. The consequences can be quite dramatic – or creep up on you gradually. Nevertheless, it’s that ‘hitting the wall’ which awaits you – and that all due to a gradual process of failing to restore muscle glycogen levels.

In addition to meeting daily carbohydrate intake targets, athletes should introduce 3 other strategies to promote speedy glycogen recovery:

1. Timing of carbohydrate intake:

Researchers found that when carbohydrates were consumed immediately after a training session, there was immediate and rapid synthesis of glycogen over the next couple of hours – twice as fast as when carbohydrate intake was delayed. This is explained by the fact that muscle stays active for a short time after exercise has finished. This means that the blood flow will continue to be diverted to muscles, and the muscle wall will consequently continue to be able to take up glucose at an accelerated rate!

2. Quantity of carbohydrates:

An intake of 25 – 50g of carbohydrates per hour of training is recommended by researchers. If an athlete has trained for an hour, he needs to replace 25 – 50g after he has completed the training session. If the athlete trained for 2 hours, the first 25g of carbohydrate will have to be taken 1 hour into the training session and then once he completed the 2nd hour, the next 25 – 50g of carbohydrates need to be put back within 30 minutes of completing the session. 

25g Carbohydrates would be supplied by taking 350ml Energade or 350ml Powerade or 250ml Coke or 250ml fruit juice or 1 large banana etc. ( Any energy drink – just as long as you use the quantity that supplies 25g carbohydrates. It should be followed by a carbohydrate rich meal taken 30 to 60 minutes after completing the training session. This meal should supply about 1g carbohydrate per kilogram of body weight. For example, if an athlete weighs 60kg he will need to consume 60g of carbohydrate within that hour.

Examples of 60g carbohydrate meals include among others:

• 2 slices of bread with a glass of fruit juice or 
• 2 fruit and 1 cup yogurt or 
• 1 protein bar and 2 fruit or
• Even 1 cup cereal with 1 cup milk and a fruit.

3. Protein combined with carbohydrate improve recovery:

Combining protein with carbohydrates has been shown to be more effective in promoting glycogen recovery than carbohydrates alone. The optimal post-workout meal should include 0.2g – 0.4g protein per kilogram of body weight (that is about 20 – 40g protein), and can be supplied from solid foods, sports drinks or bars. If we look at the athlete weighing 60kg again – he will need to include 12 – 24g of protein in his recovery meal. Protein can be supplied by yogurt, milk, cheese, eggs, chicken, meat, recovery drinks, protein bars and protein shakes.

Examples of recovery meals that supply carbohydrates and protein include the following:

• Fruit salad with yogurt
• Smoothie made from fruit, juice and yogurt
• Protein bar
• Porridge or cereal with low fat milk or yogurt
• A sandwich / wrap filled with tuna / chicken / low fat cheese / egg etc
• Jacket potato with tuna / baked beans / cottage cheese
• Pasta and bean salad

Hence, if you plan to train daily or every other day, make sure you consume enough carbohydrate and recover properly after training sessions. If not, you will be unable to train hard or long, will suffer fatigue sooner and achieve smaller training gains. Carbohydrates should be the foundation of your post-workout meal, with some protein to support recovery. It leads to optimal glycogen storage and muscle rebuilding between training sessions.

Try to be as dedicated and committed to your eating program as you are about your training schedule – always plan to have food and snacks available, it will ensure optimal recovery!

Enjoy the training and bon appetit!

Hanlie Botha – Registered Dietician