What are recovery drinks for?

I am sure you have often heard people talking about recovery drinks, but do you know exactly why they are useful? What are the benefits, especially for a sport such as triathlon?

Triathlon is a sport that requires a lot of regular training sessions. The recovery phase is crucial for progress and physical performance. If it is insufficient, the body is unable to regenerate and you will end up exhausted.

There are several elements involved in the recovery phase: rest, diet and muscle massages.

 

The objectives of diet in recovery

- Hydration: whether during training or an actual triathlon, effort leads to a considerable loss of water. Rehydration is crucial for the proper functioning of your body.

- Replenishing your energy supply to string together series of training sessions with sufficient reserves of carbohydrates. If your energy stocks are not properly replenished, you will gradually exhaust your reserves and end up in a state of exhaustion and over-training.

- Repairing the muscle fibres damaged by training.

- Rebalancing pH, since physical effort can lead to acidification of the body.

- Providing antioxidants, since intense or long sports activities, such as certain triathlons can cause the production of free radicals.

 

When do you need to feed to ensure proper recovery?

It is important to start your recovery immediately after effort because the body is then in a favourable period known as the 'metabolic window'. This period is ideal for the rapid replenishment of the stocks of nutrients used, especially glycogen. This is the perfect time to take on everything the body needs, especially carbohydrates and protein.

What do I need to take during recovery?

The quality of your recovery rations will help you improve the quality of the following training sessions.

Water must be plentiful, full of minerals and rich in bicarbonates.

Carbohydrates should be rapidly assimilated to make the most of the metabolic window by supplying carbohydrates as quickly as possible to the cells.

Protein must be rapidly assimilated and rich in BCAA.

Certain minerals must be taken that are vital for boosting the body's performance, such as magnesium.

Bicarbonates, to correct the acidity caused by effort.

Certain vitamins are particularly useful, namely B1 and B6.

Protein and recovery

Physical activity plays a fundamental role in building muscle mass. Muscle is the key component of any physical exercise.

The body mainly uses proteins as 'builders'. During physical exercise, it is inevitable that amino acids from protein will be used, leading to muscle damage. Protein will thus be lost during exercise, and even more so during particular muscular exertion and/or physical contact.

As soon as you finish your training session or triathlon, you must replenish your stock of altered muscle protein by taking on 10 to 20 g of good-quality protein within 2 hours of the physical effort.

 

Recovery products

It is important to start your recovery immediately after effort, by taking on water, carbohydrates and protein.

How?

-          500 ml of recovery drink + 1 After protein bar

-          Bicarbonate water + 2 after protein bars + 2 ultra bars

-          500 ml of Whey + 2 ultra bars + 1 banana

 

 

 

photo conseiller

Marie Fauchille

Diététicienne - Nutritionniste, passionnée de raid multisport et d’aviron

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