Recovery and proteins after sport

  RECOVERY AND PROTEINS AFTER SPORT 

The recovery phase is vital to improving your fitness and performance. In fact, if you don't sufficiently recover, your body can't regenerate properly. Several factors come into play in the recovery phase: rest, diet and stretching.

 

1/ THE ROLE THE DIET PLAYS IN RECOVERY

-Rehydration: physical activity leads to losing plenty of fluids, so rehydration is therefore vital to your body's health.

- Replenishing your glycogen reserves: physical exercise uses up your glycogen reserves. If insufficiently replenished, the reserves are progressively depleted, followed by a state of exhaustion preventing you from doing training sessions one after another

- Repair damaged muscles tissues

- Rebalance pH

- Fighting attacking cells due to the release of toxins during sports activity.

 

2/ WHEN SHOULD YOU EAT & DRINK TO RECOVER PROPERLY?

The period called the "metabolic window", just after exercise and the 2 hours that follow, is suitable for getting nutrition.This period is conducive to quick replenishment of the nutritional reserves used up and, in particular, glycogen. It's the perfect time to provide the body with all it needs and, in particular, carbohydrates and proteins.

 

3/ PROTEINS AND RECOVERY: THE IMPACT OF PHYSICAL ACTIVITY ON THE MUSCLE

The muscle has a central role in all forms of physical exercise. Physical activity plays a key role in building up muscle mass. It acts directly on the type, size and number of muscle tissues.

The body mainly uses proteins in their "building" role.During physical exercise, the amino acids that come from proteins are inevitably used, leading to muscle damage. There is subsequently a loss of proteins during exercise. It is especially greater with higher muscle load and/or physical contact.

As soon the workout or the competition ends, you must, therefore, replenish your depleted muscle protein reserves, with an intake of 10 to 20 g good quality protein within 2 hours of exercise.

Please note that stretching does not necessarily support recovery. On the other hand, massages lasting less than 10 minutes help to reduce pain. 

 

marie-fauchille

Marie Fauchille

"Dietician-Nutritionist, passionate about multi-sport/adventure racing and rowing"  

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