Injury prevention training adaptations Management. She also has qualifications in nutritional training, sports massage nurition sports ror. Animal-based protein sources athletee beef Weight loss support chicken eggs milk Plant-based protein is protein that comes from plants. We have a tendency to think that if we are using liquid fuel options that that counts as hydration, and I suggest that you keep it separate.

Recovery nutrition strategies for endurance athletes -

Race Morning: Aim for grams of easy-to-digest low fiber carbohydrate in the hours leading up to race start. Be sure to allow 1 hour digestion time for every calories consume.

A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus ounces of sports drink.

For example, an lb runner should aim for ~ grams of carbohydrate each hour of training or racing. To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate.

Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose. Common products used on race day include sports drinks, energy gels, energy bars, and energy chews.

Post-Race: Aim for grams of carbohydrate, preferably in liquid form to promote rehydration as well as carbohydrate repletion, as soon as possible upon finishing a hard workout or race effort. During digestion, protein is broken down into at least individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals.

Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake. Protein also can help mute hunger that arises during longer efforts. Athletes on restrictive energy intakes should aim for the high end of this recommendation.

Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars.

During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly. Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.

Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Common sources include milk, meal replacement shakes, and specialized recovery sports drinks.

Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.

The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium.

These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function. Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day.

Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help.

Salt loading is not recommended for athletes on blood pressure medications. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium.

Protein helps repair muscle cells, build muscle cells, and provide the body with nutrients to burn rather than its own muscles. During the Spring and Summer, error on the high side and aim for 20 ounces per hour during training and another 12 oz.

per hour immediately afterwards. My work with hundreds of serious endurance athletes, specifically on training and recovery, has led me to recommend these recovery ingredients with complete confidence.

Supplementing l-glutamine in recovery can significantly reduce soreness and shorten recovery duration. This natural Superfood is loaded with anti-inflammatories, antioxidants, and phytochemicals in abundance, all which contributes to optimal cell recovery.

Instead plan ahead and have a great recovery snack waiting for you when you return after a great run, ride, hike or climb. Meghan Kelley is a writer, MTB racer, and all-around fan of trails, rocks, dirt, and the desert. She's passionate about helping cyclists get faster and finding the best mid-ride snacks.

When you think of training, do visions of health and fitness come to mind? Protein Protein helps repair muscle cells, build muscle cells, and provide the body with nutrients to burn rather than its own muscles.

Ten to thirty grams of protein as soon as possible after training can improve recovery. A good rule of thumb is ounces fluid per hour training during and immediately after. And now, you can take it a step further.

Three Advanced Recovery Nutrients include: Probiotics These healthy gut bacteria do more than keep you regular. Athletes can experience two important benefits when they are added to recovery: The bacteria improve the immediate digestion and absorption of the other nutrients in recovery allowing them to be deliver to muscle cells faster.

Probiotics specifically improve the immune function in endurance athletes, especially in regards to chronic colds, mononucleosis and fatigue associated with over-training. Try adding lactobacillus from yogurt, kefir or supplements to recovery and daily eating.

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