Post Competition Recovery Nutrition

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Post CompetitionRecovery Nutrition
March 2 2008

• Presented to
• HIMC
• 10 DEC 2007

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Recovery Nutrition

• Rehydrate
• Begin recovery of damaged muscles
• Refuel energy stores

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Rehydrate

• Replace 1.5 times weight loss with fluids within
  2 hours
• If you lost 1 pound during the workout you will
  have to drink 24 oz to get back to hydration level

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Recovery of damaged musclesand Restore Glycogen

• Consume 1.5g carbohydrate/Kg/ body weight within
  15 minutes after workout
• Consume 1g of Protein for every 4g of
  carbohydrate
• Rest hard to do in this environment but this is
  where your gains occur

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80Kg example

• 80 x 1.5g carbohydrate 120g
  480 calories of carbohydrate
• Protein 120 / 4 30g protein
  120 calories of protein
• This should be consumed starting within 15
  minutes after the workout up to 2 hours post
  workout

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Recovery Nutrition

• Between the 4 and 6 hour post exercise - A well
  balanced meal mostly carbohydrate should be
  consumed
• Maintain hydration status
• Consume another well balanced meal 4 6 hours
  after last meal
• Supplement with healthy carbohydrate snacks to
  meet carbohydrate needs

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Supplements

• Should be used only after evaluating diet
• Ask
• Is there science to back up the cliams of the
  supplement?
• Am I doing everything I can about eating right?
• Do I need as much as the directions on the label
  call for?
• Am I using the supplement properly

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Supplements

• Placebo Effect 33 of supplement takers will
  get a benefit because they believe what they are
  taker is working
• Protein No add benefit to taking more than 2g /
  Kg / day

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Resources on Web

• Center for Health Promotion and Preventive
  Medicine
• http//chppm-www.apgea.army.mil/dhpw/Wellness/diet
  ary.aspx
• AKO Community Hooah Bodies Link to site found
  on the My Medical page
• National Instituties of Health
• Office of Dietary Supplements
• http//ods.od.nih.gov

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Resources on Web

• Food and Drug Administration
• Center for Food Safety and Applied Nutrition
• www.cfsan.fda.gov
• American College of Sports Medicine
• www.acsm.org
• The International Society of Sports Nutrition
• www.theissn.org
• American Dietetic Association
• www.eatright.org

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Summary

• Sports nutrition will not make an average athlete
  world class but lack of following sports
  nutrition principles can make a world class
  athlete average.
• Owen Anderson followed the Keynan national team
  last year to discover the nutrition secrets of
  the best runners in the world

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Best Endurance Athletes

• The Kalenjin tribe, has won approximately 40
  percent of all major international middle- and
  long-distance running competitions
• In addition, approximately half of all of the
  male athletes in the world who have ever run the
  10K in less than 27 minutes hail from Kenya.

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Kenyan Trainingdiet

• High Carbohydrate 76.5 10.4g/kg
• Protein 10.1 1.3g/kg
• Fat 13.4 - 61 from full cream milk
• Three workouts a day, rest and recovery nutrition
  between workouts
• NO Supplements, Not even vitamin and mineral
  supplements

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Kenyan Diet

• Breakfast at 800 a.m.
• Mid-morning snack at 1000 a.m.
• Lunch at 100 p.m.
• Afternoon snack at 400 p.m.
• Supper at 700 p.m.

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Sports Drink Recipe

• 2 quarts water/ 2 Liters
• ½ cup Sugar
• 1/4 tsp salt - NaCl
• 2-3 shakes of no salt KCl
• 8 servings 8oz per serving
• 6 CHO Solution
• 50 Kcals
• 75mg Na
• 30mg K