Recover – Fitness Freak Lifestyle Blog

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.

Sleep
Rehydration
Muscle Protein Synthesis
Glycogen Replenishment
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

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

Comrades marathon is just around the corner and with the final days approaching the training is basically done, the fitness levels are banked and now all you can do is get to race day healthy, in good shape and ensure your nutrition and sleep is spot on over the next week because that is now going to be the biggest difference you can make on race day.

I am going to give you a number of tips on how to approach race day properly to guide you to your best day out.

Lets take a look at the important aspects of the final few days.

The Do’s & Don’t’s
Race Week Eating and the Carbo-loading debate
The Hours Before Race Day
Race Day Fuelling – Carbohydrates, Hydration, Cramping and Caffeine

In this first part we talk about the basics and the Do’s and Don’t’s as we get closer to race day.

SLEEP
Sleep is without a doubt crucial. Its the time when the body needs to recover. Very often athletes underestimate the importance of sleep and the critical role it plays in sports performance. Sleep is the time where the body repairs and restores. Its a well know fact that “sleep deprivation leads to depression, high blood pressure, weight gain, heart disease, and probably mortality,” says Dr. Steven Feinsilver, the director of the Center for Sleep Medicine at Mt. Sinai School of Medicine in New York City. Additionally, a 2012 study detailed how sleep deprivation increases a person’s risk of developing Type 2 diabetes. Earlier studies have shown that reaction time nearly triples when a person pulls an all-nighter. Normally about a quarter of a second, it increases to 800 to 900 milliseconds. It’s about the same as the difference between being sober and being legally drunk. For elite athletes, emergency room doctors, and cab drivers, among others, losing that half of a second is costly never mind minutes over many hours due to the inability to focus due to poor cognitive function and physical fatigue.

If night sleep is still limited then try adding some power naps during the day. It’s been shown that taking in a large amount of caffeine before power nap is best as consuming caffeine will eventually pass into the small intestine and get absorbed into the blood stream. It then begins a chemical reaction in the brain which blocks the receptors which are filled with Adenosine (energy transferring molecules) which actually cause drowsiness. Adenosine will make you feel very sleepy and by consuming caffeine the opposite happens when it binds to the receptors. This will trigger an effect of alertness and focus. Many people that have a power nap feel lethargic afterwards but the 20 minute coffee nap as we call it will allow you to rest for a nominal time with a feeling of energy after.

Over the next days you should ensure you give yourself complete focus on getting the most sleep you can each night to ensure your body and mind are ready for the big day ahead.

NUTRITION
The training now will be behind you but the nutrition is far from over. Training your gut, in other words eating correctly is paramount to arriving at your race healthy, in good shape and ready to tackle it.

Lets start with what you must avoid first in leading up to race day.

Lay off the Alcohol in Race Week
Make sure you hydrate properly. The recommendation is 30-40ml of fluid per kg of body weight and that is not by any means alcohol. Do not consume anything that would dehydrate you. If you do drink alcohol, keep it out of race week. It will impact you on race day, there’s absolutely no doubt. Alcohol pulls the fluid out of the system and dehydrates you and this is something you definitely want to avoid.

Avoid too much Caffeine
Coffee and tea can also have a diuretic effect and it would be advisable to keep this to a minimum. Stimulants also caused sleep disturbances and it would be best to keep these to mornings as opposed to afternoons to ensure you get a good nights sleep without any impact. If you plan on using caffeine on race day then it would be best to minimize your intake prior to race day to ensure you get the best benefit possible. Being overly tolerant to caffeine will minimize the effect it has during the race.

Avoid Eating Out
As much as possible try to ensure you are in complete control of your own nutrition. Eating out can put you at risk of digestive issues or potential illness. The more prepared you are and in control of your own eating the far lower the potential for any food triggering discomfort. Many athletes travel to foreign cities to race and in this case you should plan ahead and make sure you take with foods which you would generally consume and are used to. Trying foods because they are available and you don’t have a choice will only place you at risk. I’ve often seen people get stomach bugs close to an event due to eating out or consuming foods they are not used to.

If you could not find a hotel or accommodation where you have got the ability to self-cater it makes it a lot easier to take with your own food and not be stuck without decent options. If you are in a hotel and they’re not cooking foods to your liking, ask for foods that do agree with you or take a page out of my book where I go into the kitchen and do it myself or use powdered based foods where a hotel kettle is all that is needed to prep.

Avoid Overeating
Tapering for an event means lowered training volumes which equates to a lower calorie burn rate which means lowering your calorie intake and not over eating. This is one of the biggest mistakes athletes make in that they land up eating in excess of their calorie burn rate and actually land up gaining weight for race day. This is a problem as it means placing more stress on the body due to doing the event at a heavier than training weight which will only lead to issues and possibly more pain and suffering than you bargained for.

No to Sugar
Keep the sugar out of the nutrition equation please. Pastries, chocolates, sweets and other forms of sugars should be avoided as much as possible. It just creates havoc with the energy system and can trigger cravings leading to roller coaster riding, energy level dips and physical and mental fatigue patterns.

Avoid Processed Foods
Processed foods should be avoided at all costs. They mostly contain an abundance of unhealthy hydrogenated fats, sugars and additives which play havoc with the body. Opt for natural foods which provide benefit to the body and not foods that are detrimental to your over all health and well being.

Now lets take a look at what we should do leading up to the big day

THE DO’S

Eat Healthy
Eating nutrient dense meals which provide benefit are always the way to go. Incorporate a nice mixture of foods which are high in antioxidants, healthy carbohydrates such as nutrient rich vegetables and fruits, lean proteins and healthy fats to keep the immune system strong and the body energized.

Eat Consistently
Try to eat consistent regular meals as opposed to overly large gaps between the meals through the day. The body requires nutrients to keep it fortified as you head towards race day and its not a good time to place it into any form of starvation mode prior to a race.

Hydrate Constantly
Hydration is one of the most critical factors around any sporting event. To arrive at race day completely hydrated is important. You don’t want to be in a dehydrated state. You need to eliminate anything that would possibly dehydrate you as mentioned above anything such as diuretics excessive intake of stimulants such as caffeine and or alcohol certainly will.

Proper hydration requires regular fluid consumption preferably in the form of water or a hypotonic solution
( hydration solution such as 32Gi Hydrate) want more info on hypotonic drinks then click here

In part 2 of my Comrades Marathon prep we will discuss carbo-loading the pro’s and con’s as well as race week nutrition.

all the best

Mark Wolff is a certified sports nutritionist and an endurance nutrition and physiology expert with over 20 years experience. An endurance multi-sport athlete with a 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 down packed. 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.