by Natasha Harrington

In regards to recovery immediately post exercise there are 2 essential components:

• Consuming carbohydrates immediately post exercise
• Making sure these carbohydrates are high GI foods (Glycemic Index)

Muscles are primed to replace glycogen immediately post exercise. Carbohydrates consumed 15 mins post exercise will replenish store 3 times faster than if consumed 2 hours post exercise – essential if athletes are training several times a day or backing up in competition. Athletes should aim to consume 1-2gms/kg of carbohydrate in the first 15 mins post exercise. High Glycemic index foods raise blood sugar levels quickly, increasing insulin levels- promoting faster storage in the muscle. DOMS can be overcome by early recovery post training.

Examples of 50kg carbohydrate (high GI foods) include;

• 800ml sport drink
• 800ml cordial
• honey sandwich (white bread)
• banana, watermelon, rockmelon, pineapple
• rice pudding with sugar
• baked potato
• mars bar (high fat!)

It is important to continue high GI foods for the first 2-3hrs post training. Followed by a high carbohydrate meal with protein – giving your body lasting fuel to continue the recovery process. This post race meal will have lower GI and aid recovery over the next 24 hours.

Including fruit in the first 8 hours will speed up liver glycogen resynthesis.

Recovery is aided by fluid consumption and appropriate fuel consumption during training. Remember sports drinks can increase endurance by 1/3.

Natasha Harrington, MDP, 2002