Group items tagged

ump rope routine, more strength training exercises, a core strengthening program and static stretching exercises

dynamic warm-up

8-10 movement and agility training (

It is well established that replacement of nutrients after exercise is vital to the recovery process and should especially be maximized in individuals involved in daily training or multiple daily training sessions (2,3). The focus of recovery nutrition sur-rounds two of the macronutrients, carbo-hydrate and protein. The purpose of this article is to focus on these nutrients, in-cluding their functions, sources, and how we can incorporate foods in a practical way to meet recovery needs after training.

and minimize protein degradation (3). It has been shown that approximately 6g of essential amino acids (4) or 10 grams of protein from a high quality protein source be ingested during the recovery period to achieve these benefits (1). Though pro-tein and recovery supplements are popu-lar, they are not necessary to achieve the proper balance, quantity, or quality of nutrients.

CarbohydratesCarbohydrates are used in the post exer-cise period to replenish muscle glycogen. It is vital to an athlete’s performance to maximize muscle glycogen and begin the resynthesis process as soon as possible after a bout of exercise (2). Carbohydrates are also important for daily energy (mental and physical) and to help meet daily train-ing needs. It is recommended that athletes engaged in intense exercise and training consume 1.2 – 1.5 g/kg per hour in 30 minutes intervals (3). A recommendation of 0.8g/kg may be made to individuals involved in weight class sports or where weight and body composition may be an issue (2). These considerations should be made on an individual basis