JR wrote:Banana???
You guys need to learn to how to use the internet... (and no, it doesn't count if I look it up)
Eating for Recovery
The training and competition programs of high-level athletes often require several
sessions of exercise each day. This has focused the attention on eating strategies that
promote recovery after strenuous exercise and enhance the adaptations achieved by the
training program. Nutrition-related aspects of recovery include refueling, rehydration,
rebuilding and staying healthy. Rehydration requires the replacement of the fluids and
electrolytes lost in sweat, and when the fluid deficit remaining after a workout or race
is greater than 2% of body mass, it is sensible to implement a rehydration plan rather
than relying on thirst or good luck. Strategies to remain as well-hydrated as practical
during exercise are discussed in the section on competition eating (below). These
strategies should also be used during training sessions, to enable the athlete to train
optimally as well as to fine-tune the drinking practices that might occur during
prolonged competitive events.
During the hours after exercise, the athlete should be guided to consume a
volume of fluids equal to 125–150% of the remaining fluid losses. The replacement
of electrolyte losses, particularly sodium, is also needed to maximise the retention
of these drinks and the re-equilibration of body fluids. Sodium replacement can be
achieved via the intake of electrolyte replacement products (e.g. oral rehydration
solutions), foods with high sodium levels (e.g. bread, breakfast cereals, and other
processed foods), or the addition of salt to meals.
The speedy resynthesis of muscle glycogen levels is assisted by the intake of
carbohydrate-rich foods and drinks, and where there is less than 6–8 hours between
workouts, it makes sense to maximise the time for efficient muscle refueling by
CHAPTER 6, NUTRITION
consuming a carbohydrate supply as soon as practical after the first session of
exercise. The inclusion of protein to post-exercise recovery eating is valuable in
promoting net protein synthesis after exercise, including gains in muscle mass and
strength and the repair of muscle damage. Such recovery eating probably requires
the intake of ~10–20 g of high quality protein and 1 g of carbohydrate per kg body
mass in the hour following exercise. In the case of resistance training, there is some
evidence that the consumption of protein prior to the session is particularly effective
in promoting the net protein gain following a workout.
To achieve recovery eating goals for key sessions of training or competition, the
athlete should organise a suitable supply of snacks that can be taken to their exercise
venue, or re-organise their daily timetable so that meals can be eaten in proximity to
the session. Examples of food combinations that provide protein and carbohydrate
are found in Table 6-3.
2 Banana's
(see full article and table:
http://www.iaaf.org/mm/Document/imported/42035.pdf)
