Recovery Priorities: Just as you will learn to plan to before your performance you should learn to plan for your recovery too:
• Refuelling the muscle and liver glycogen (carbohydrate) stores
• CHO & protein are equally important to repair muscles and replace glycogen stores.
• Replacing the fluid and electrolytes lost in sweat
• Don’t underestimate the importance of rest & sleep.
The first snack should be eaten within 45 mins of finishing exercise. One hour after your first snack you should have a full main meal that consists of a large volume lean protein i.e chicken, prawns, tuna, turkey. This should be with a range of veggies and moderate amount of carbohydrates i.e 200g jacket potato, 60g wholemeal pasta, 2 slices of wholemeal pasta.
Rehydration - Majority of athletes will finish training or competition sessions with some level of fluid deficit.
Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours 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.