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Nutrition

RECOVER PROPERLY OR BREAK

Proper recovery nutrition is one of the most misunderstood aspects of any sport especially endurance. When it comes down to it, if you fail to recover properly then you have failed to make the proper gains from your training session. You will have also set yourself up for a domino effect of fatigue and injury risk and your ability to meet your goals in the next workout sessions. Not only is it about performance gains, but even more importantly immune system strength and overall health. Proper recovery from exercise is something that needs to be perfected and nailed every single time.

In this blog I am going to explain the simple process of how to tackle your recovery nutrition and to give it the correct focus it constantly needs.

To begin we need to understand that a recovery meal does not just consist of a meal post exercise with carbohydrates, proteins and fats. When it comes down to it there are many different opinions on where the focus should be. Strength athletes focus on protein, endurance athletes love their carbs and the weight conscious tend to go for the higher fat options. However to be pretty straightforward none of them are correct in their thinking. I will provide some clarity below.

Lets begin with the actual training session. In terms of duration and intensity each session will vary from the next. Some days are short recovery or low intensity sessions. Some days are longer duration, higher intensity or strength sessions. This means that each day the body will go through a different metabolic process of fuel tank usage and muscle engagement. There will be varying stresses placed on it and each will have different requirements when it comes to proper recovery.

Taking a look at the the human fuel tanks being primarily glycogen and fat each will have differing burn rates through a session. A higher intensity session will see a greater percentage depletion of glycogen than a shorter low intensity session. While the longer sessions even if a lower to medium intensity will tend to still dip into both fuel tanks due to cardiac drift of effort over time and higher calorie burn. A while back I created a nice little video explaining the fuel tank usage to make it simple to understand just click here for viewing.

In summary glycogen are your carbohydrate stores and are primarily used under higher intensity exercise while fat is mainly used as a source of fuel at lower intensity exercise. During exercise the body moves through varying rate of intensities and a combination of both fuel sources are used depending on the duration and intensity. There is another fuel tank which we would not want to use and that is protein. Yes protein can also be broken down into fuel but generally that is over very long hard endurance sessions. It is a fuel source we do not want to use and should be mitigated by proper fuelling during exercise. However for recovery it can help determine nutrition options post-exercise. As far as strength training goes, yes, more muscle damage is generally done in a strength session and mostly the energy system utilised for strength is ATP-PC ( adenosine triphosphate – phosphocreatine ) system, especially with explosiveness and this is combined with aerobic function. ATP-PC is short lived energy only lasting seconds but it can definitely equate to fatigue. So recovery from strength sessions is just as crucial as endurance exercise.

Now that we have an understanding of how the body is impacted from an energy system and stress perspective, it should make sense that in order to adapt properly and train again we would need to recover properly from that session.

The approach for proper recovery is quite simple and needs to broken into various steps. Once you understand this it will be easy to create your own personal recovery strategy day after day.

Let’s begin……………………………..

Step 1: How Long was your Training Session?
Keeping this simple I break it down into a short, medium or long session. Meaning the following
Short < 60 Minutes
Medium < 2.5 Hours
Long > 3 Hours

The duration of your session will ultimately determine the size and number of recovery meals to properly benefit from your training session. As a simple example consuming a large calorie meal after a short 60 minute session is an over kill, while under consuming after a long session will leave you feeling fatigued and hungry later on. Lets continue and I will fit the puzzle pieces together further down.

Step 2: How Intense was your Training Session?
Did you keep your heart rate low and steady for a short session or did you do an interval or tempo session creating a fair amount of effort. Remember that a low intensity session means a higher fat burn lower glycogen depletion session. While a high intensity session means higher glycogen depletion. The percentage of fuel tank usage will relate back to the composition of your meal. As a simple example; a recovery session will mean a low carb recovery meal, while a high intensity session means more glycogen (carbohydrate fuel) depletion, which would equate to a higher carbohydrate meal post-exercise to ensure replenishment of the glycogen fuel tank.

Step 3: How Muscularly Strenuous was my Session?
Protein intake in an athletes days can vary slightly. Generally I will set a target of around 1.4 grams – 1.7 grams of protein per a kilogram of body weight depending on whether the athlete is maintaining or aiming to gain more lean muscle mass. However in some cases for muscle gain and bouts of heavy strength training that amount of protein will go up to 2 grams / kilogram of body weight or more.

On a day where more muscle damage is done it would be wise to aim for a slightly higher protein intake through the day to be in a protein positive net balance to allow for proper recovery. Just remember the amount of protein per a single serving is limited in what the body can process and absorb, so its not a matter of loading protein in a single meal but more the frequency of protein intake through the day. I have written a previous blog on protein intake and it can be read by clicking here.

Now that we have those three thought steps in pace lets focus on Recovery. There are five main aspects to recovery in my mind.

  1. Sleep
  2. Rehydration
  3. Muscle Protein Synthesis
  4. Glycogen Replenishment
  5. Immune System Strength

Sleep
Probably the most crucial aspect of longevity and health is sleep. An amateur athlete is very often sleep deprived due to the early waking hours and cutting short of sleep in order to train. Throw work stress and family stress into the mix and you are heading for disaster. Do not underestimate the power of sleep. The human body repairs and restores itself during the sleep cycles. Critical hormonal release states are triggered and failure to cycle through them is damaging. It’s not just about the duration of sleep but also the quality of sleep meaning few wake cycles and some nice deep sleep cycles. I have been analysing sleeping patterns now for around 14 years and it is as clear as day that a bad nights sleep impacts performance, ability to recover as well as weakens the immune system. Give it some focus and ensure you get at least a minimum of 7 hours of good quality sleep a night, preferably 8.

Rehydration
The human body is comprised mainly of water and during exercise there is a fair amount lost in the form of sweat. The longer the session the more fluid lost. It is absolutely crucial to rehydrate during and post session to replenish lost fluid in the form of sweat. During exercise its only possible to replenish around 80% of lost fluid however post exercise its important to get right back up to a proper hydrated state. Best is to consume a hypotonic drink to maximize fluid absorption and this can be done with a product such as 32Gi Hydrate. If you want a more in-depth look at hydration then check out my blog simply hydrate.

Muscle Protein Synthesis (MPS)
Endurance as well as strength require major muscle usage to perform any given activity. Protein are the building blocks and are critical in ensuring proper muscle recovery. I come across so many athletes who under eat protein. This only leads to injury, illness and fatigue as well as failure to achieve proper training adaptations in the form of strength and fitness gains. Let me break this down a little further.

White blood cells which of course fight infections, are comprised of protein. So lack of protein equates to lower immunity. Post-exercise an athletes immune system is lowered and the risk of infection higher. Don’t under estimate this. As far as muscle protein synthesis goes protein is crucial. Especially adequate branched-chain amino acids (BCAAs) consumed of course with a complete protein. Another thing that many athletes fail to understand is there are proteins and proteins. It is important to find a complete healthy protein to get proper intake. L-Leucine is the most crucial branch chain to trigger MPS and there we would look at an intake of 2.5-3grams of L-Leucine to ensure the MPS trigger. Some protein serving sizes do not contain the correct amount and then supplementation would be advised.

Remember its not about the front label its about the actual content of the product. A protein portion post-exercise should be in the region of 20-35g depending on the weight of an individual, kind of exercise and overall protein goal for the day. Over-consumption of protein does not work due to the body not being able to process all of it, and in short it can lead to a rise in blood sugar and potential weight gain. Ensure you know your protein targets and stick to them.

Glycogen Replenishment
Glycogen – which is our carbohydrate stores – will mostly be depleted during exercise at a rate which is dependent on the duration and intensity of the session. A long hard session warrants a higher carbohydrate meal post-exercise which should be proportional to the glycogen depleted. Carbohydrates are what’s required to replenish glycogen stores. A short lower intensity session means a low carb meal. Over eat the carbs post a session which does not warrant it, and be assured you will mitigate fat burn and tend towards the gaining weight population.

Immune System Strength
Post-exercise susceptibility to illness is higher. Especially if in a contained environment like a gym where sick people sweat, train and touch everything opening endless possibilities of contact. Immunity is so crucial to any athlete especially during bouts of hard big volume sessions where the body undergoes way more stress. How does one strengthen their immune system? Well firstly a blood test to determine any insufficiency is worth it as if you are for example anaemic or have low vitamin D levels it will certainly play a role in weak immune system. That is the first step. Know your status and fortify accordingly. There is no point in dosing with vitamins and minerals if you have no idea where you are weak. 

Hydrate properly and focus on gut bacteria strength as it’s another crucial aspect of immune system strength so pre and probiotics are worth it. Cutting refined foods and focusing on nutrient dense foods will help boost immunity. A supplement like glutamine is excellent for immune system strength as well as providing alkalinity to the gut. Vitamin D not Vitamin C is the wow factor in immune system strength. Most athletes I have had blood tested tend to be low on Vitamin D levels which is the one vitamin known to provide immunity. Vitamin C is an anti-oxidant with other properties, but it has nothing on Vitamin D as far as immunity goes. 

Those are just a few examples, however its so vast and I wont go into too much detail on this as its a blog on its own for the future. But as a starting point get bloods and if you are not sure then check out my blog on bloods don’t lie.

The above is pretty self explanatory in terms of importance and focus. But I bet you are now asking for examples of post-exercise recovery meals and a little more insight on supplementation to ensure proper fast recovery and health. That is coming in my next blog :-). 

However don’t despair, in the mean time together with the 32Gi and the Rapid Recover team we put together a recovery cheat sheet which I will email to you with pleasure – all you need to do is sign up to our newsletter by subscribing to my blog – and it will be emailed off to you.

all the best

M

Mark Wolff is a certified exercise & sports nutritionist, endurance nutrition and physiology expert with over 20 years experience. An endurance multi-sport athlete with a running, triathlon, mountain biking and weight lifting background, he works extensively with professional and amateur athletes in a variety of sports disciplines as well as those just wanting to change their lifestyles. He firmly believes that a person can only reach their full potential when their health and nutrition is given the proper focus. Mark’s focus on nutrition and physiology is not just on training and racing, but he places major emphasis on recovery, immune system health, emotional stability, stress management and performance. Mark is co-founder of 32Gi, a sports nutrition company, focused mainly on health and endurance nutrition. He is also co-founder of Rapid Recover focused on pneumatic compression equipment to improve circulation for recovery and health

Categories
Health Nutrition Performance

CAFFEINE – BENEFIT OR DRAWBACK?

Except for the odd few, most people I know are coffee or tea drinkers. I myself am a green tea addict however I love the occasional Americano in its most natural form.

Caffeine itself is quite an interesting debate. It’s impossible to tell how much caffeine there is in a cup of coffee or tea the variants are huge. Many say they can drink coffee and go straight to sleep. Yeah, whatever, just because the coffee tasted strong doesn’t mean that the caffeine content itself is high. It’s purely the roast and flavour of the beans and of course the preparation. That cup of coffee that tasted so strong could have had a tiny 20mg caffeine content which in all honesty could put most people to sleep.

Flavours of coffee’s and teas is one thing but let’s talk about caffeine.

Caffeine is a mild stimulant that occurs naturally in a variety of plant species. There are people who view caffeine as a useful stimulant that increases ones concentration and awareness as well as many other physical traits.  The important thing to remember is that caffeine affects each and every individual very differently depending on the amount consumed, the frequency of consumption, and a person’s individual metabolism.

LETS GET TO THE FACTS:

Scientific proof of caffeine and sports performance is being debated constantly and there are definitely benefits. So much so that at one stage caffeine was banned by WADA (World Anti-Doping Agency) and its now legal but currently on the watch list.

There are advantages that caffeine has which I will go into in a little bit of detail shortly but lets take a look at both sides of the coin.

Caffeine is a stimulant and it does have addictive properties. In a healthy diet, your consumption should be limited and health professionals will recommend around 7 – 10 cups of coffee per a week as a limit. However most people can do this in a day. One thing is certain caffeine does stimulate and it plays with one’s emotional and energy stability. Stimulant drinks such as coffee are also known to be one of the biggest role players in a person gaining weight when blended with awesome syrups and sugars and loaded with milk. Another important consideration is that caffeine impacts the ability to sleep properly and this is crucial from a health and sports recovery point of view. Caffeine also causes a rise in acidity in the digestive system, and from a health perspective one should try to consume a diet that is more alkaline, acid of course can lead to health issues as well as during exercise. Caffeine has mild diuretic properties causing loss of fluid in some people but each person is unique and in others not so much. An athlete that consumes caffeine consistently is actually doing himself a complete disservice.  Caffeine does boost blood pressure medical researchers have found. Although the rise is temporary, researches question whether it’s good for you when it occurs over and over again in other words in excess. However, research has also shown caffeine to be beneficial to the heart long term. Again, this is in moderation and not in excess. My biggest worry is about the boost in blood glucose levels that accompanies caffeine intake with syrups or sugars.

WHATS GOOD ABOUT CAFFEINE?

Looking at research coffee has shown to reduce the risk of type 2 diabetes as well as fatty liver disease. Caffeine can improve memory, decrease fatigue, improve your mental functioning, which plenty of studies suggest. It can improve your short-term memory and speed up your reaction times, according to a study presented in 2005 at the Radiological Society of North America. Moderate coffee consumption — defined as three or four cups a day, providing 300 or 400 milligrams of caffeine (assuming it contains this much because remember it’s impossible to know the exact amount) — carries “little evidence of health risks and some evidence of health benefits,” conclude researchers from the Linus Pauling Institute at Oregon State University in Corvalis.

Coffee drinking, the researchers say, may help prevent type 2 diabetes, Parkinson’s disease, and liver disease, including liver cancer. And it doesn’t appear to significantly increase heart disease risk or cancer. But, they warn, those with high blood pressure, as well as children, teens, and the elderly, may be more vulnerable to caffeine’s adverse effects.

 

What about caffeine in Sport or Physical Exercise?

Well there are two major benefits that caffeine has, the first is that when consumed on its own without sugar it has demonstrated a rise in the amount of free fatty acids available for use as a source of fuel. Fat of course is an incredibly powerful form of fuel and the more free fatty acids you have available for use in an endurance event the more you are able to benefit from it. There is one slight consideration though? That in order for this to work well, a person should be more caffeine intolerant, meaning if you consume a lot of caffeine per a day you won’t benefit as much as someone who takes in less caffeine in a day. In other words not an excessive caffeine drinker. Second thing is the timing of consumption before an event. In scientific testing it’s been shown a consumption of around 1-2mg of caffeine per a kilogram of bodyweight around 3-4hrs before an event is best. It gives the body time to mobilise free fatty acids for use as well as being long enough before the event to remove the acid from the system and of course negate the risk of dehydration if you fall into that category.

Then caffeine during an event has shown to improve mental performance and from personal experience in endurance sport mental performance = physical performance.

The second major benefit is caffeine for recovery. Yes, believe it. It’s been shown that having caffeine with a complex carbohydrate after exercise has shown to speed up the time taken for glycogen replenishment. Under testing it’s been shown to speed up the process by as much as 60%. As an example, a rolled oats meal and a very strong coffee or two (with a decent amount of caffeine of course). Just remember to hydrate yourself consistently after a session as well. I usually blend the coffee directly into my smoothie if that’s my choice for recovery for awesome flavour and the caffeine

Finally, there is another slight benefit, and this is the wake up effect. If you are feeling tired or fatigued caffeine has the ability to wake up the brain a little. Of course it’s a temporary effect, but during a sporting event this slight feeling of euphoria can give you a lift. Taking caffeine around 60 minutes before a workout will also have a benefit in assisting with mental focus and helping with a better quality driven workout. It takes around an hour for the caffeine to be completely metabolized in the body to become effectively utilized.

If during an endurance race you are wanting a caffeine boost, it can assist with a wake up effect and sense of euphoria however the amount and timing of the caffeine intake needs to be tested in training before a race to get an understanding of your thresholds and digestive system response.

In conclusion caffeine has certain benefits, but it should not be abused because it then becomes a detriment from a health perspective.

On a personal note I will explain how I use coffee or green tea to give me my benefit. Firstly the caffeine in green tea is pretty mild I don’t use that as a caffeine source. It’s the catechins I want which of course contain EGCG which can aid fat burn but also antioxidants for general immune system strength and of course the taste is why I like it. If I want caffeine I switch to coffee BUT I use a coffee where I know exactly how much caffeine there is per a serving.

When do I consume coffee? Generally, before a long hard workout I take in around 90-100mg of caffeine. I use TrueStart as I know that it has that amount of caffeine per a serving it also has a 5-6hr release (natural caffeine from a hydrous process) where all normal anhydrous caffeine is metabolized within 60min on average, so I prefer the stability.

During a session, I also take caffeine but only if its longer than 3-4hrs then I use a 32Gi G-Shot on the go or can drop TrueStart in a shake however I usually train fasted unless gearing for an event and need to train my gut for fuel. I like to take it in regularly. At Challenge Roth last yearas an example, I consumed 10 x 60mg caffeine shots in a 5hr bike ride taking in one every 30 minutes. This needs to be tried and tested however and I never do something I haven’t trained for. I train properly from a nutrition point of view and know exactly how my body responds to anything I consume.

Then post exercise if it has been a tough session and I feel glycogen store depletion I will consume more caffeine to aid the recovery process. On workouts under 2hrs a single serving of TrueStart will suffice. However, on sessions lasting longer I sometimes will go up to 180-200mg of caffeine in my recovery meal to give me a boost and I blend it into a smoothie, or my porridge or pancakes as it helps with flavour as well. Sometimes I just add it to an ice cold 32Gi Recover Chocolate shake on a hot day and make a mochaccino which goes down extremely well.

The point I am making is I understand how much and when to consume coffee / caffeine. It has taken time and  practice to test everything properly. Of course, I consume it for enjoyment as well. I don’t believe in taking in something you don’t enjoy. There those days where I enjoy a good java after a session. But knowing how much and when to consume it will place you in a position of power from a health and a performance perspective.

 

Finally keep your coffee or caffeine drink sugar free, adding sugars have more detriment than benefit.

 

If you are interested in TrueStart Coffee and 32Gi’s G-SHOT they are available at leading Dis-Chem outlets and online at

www.truestartcoffeesa.co.za

www.32Gi.com

 

Mark Wolff is an endurance, nutrition and physiology expert with over 20yrs experience.

An endurance multisport athlete with a triathlon, mountain biking and weightlifting background Mark works extensively with professional and amateur athletes in a variety of sports disciplines as well as people with health and weight issues.
He firmly believes that an athlete can only reach their full potential when their health and nutrition is down packed. Marks focus on nutrition and physiology is not just on training and racing, but he places major emphasis on recovery, immune system health, emotional stability, weight, stress management and performance. Mark is co-founder of 32Gi a sports nutrition company focused mainly on health and endurance nutrition. He is a certified sports nutrition expert as well as a marathon, track, triathlon and cycling coach. He spends most of his time guiding athletes with a very holistic approach to blending training and nutrition for performance and health.