Exercise: Recovery From Competition
Is in Your Pantry

Recovery powders, drinks, bars, and gels are prominently advertised to athletes. They provide a convenient way to rehydrate and refuel your body after a hard workout or competition. However, they sometimes are expensive and are not necessary to an athlete’s success. Look inside your kitchen pantry or refrigerator and you will find all of the necessary ingredients for proper recovery using regular food.

Research shows that the key to a fast recovery is to consume food and beverages that have a 4:1 carbohydrate-to-protein ratio within 30 minutes of activity. This is when digestive enzymes are most active and blood flow is greatest. Athletes who abide by the 30-minute rule will store up to three times more glycogen than those who wait 2 or more hours to eat after their workout or competition.

In 2009, two studies on using food for refueling were presented at the American College of Sports Medicine’s Annual Conference. The first study was conducted by researchers at the University of Texas on cyclists’ rate of recovery using sports drinks vs breakfast cereal. Blood samples and muscle biopsies taken before and after the ride showed that glycogen storage (the fuel for muscles) after the ride was comparable between the two and that cereal showed a significant advantage in protein synthesis for rebuilding of damaged tissue. The researchers concluded that consuming a whole-grain cereal with low-fat milk is perhaps a smart investment for athletes.

The second study was conducted by researchers at James Madison University on soccer players’ rate of recovery using sports drinks vs low-fat chocolate milk. They found no difference between the two beverages in terms of soccer player performance using rated tests, muscle soreness, or mental and physical fatigue. Better yet, the chocolate milk drinkers had less creatine kinase, an indicator of muscle damage, when compared to those who consumed the sports drink.

Food not only helps rebuild lean muscle and replenish glycogen in the body, it provides nutrients the body needs for success in competition. While sports recovery products provide nutrients, a well-chosen, slightly salty snack or meal that includes whole grains, fruit, and dairy will supply calcium and phosphorus for bone health, antioxidants vitamins A and C for tissue health, potassium to prevent muscle cramping, and sodium (along with potassium) to replace electrolytes.

If you are just too nauseous after a practice or game to even think about food, try to drink a clear beverage like ginger ale or apple juice, or eat chicken noodle soup, pretzels, or a dry bagel. Train your stomach to tolerate refueling, and do not neglect the 30-minute post-workout recovery window. Consume 1.0-1.5 grams of carbohydrate/kilogram of body weight to prime your muscles for your next session.

Recovery choices from your kitchen
Try one of these suggested recovery choices:

• Cinnamon raisin bagel with low-fat cream cheese
• Medium banana and glass of low-fat milk
• Low-fat yogurt topped with fresh fruit
• Fresh fruit smoothie
• Bagel with peanut butter
• Low-fat cheese and crackers with juice