Energy / Recovery
Improving energy levels and reducing the time it takes to recover after exercise can have dramatic effects on your performance and the physical gains which result from your hard work. It is vital that your body is always fresh and fully recovered for exercise or competition, making diet and training two key elements to any successful athlete.
Building effective stores of energy is a concept often overlooked by many athletes. Preparing the body for exercise with sufficient energy levels can help boost your intensity and ultimately lead to greater physical adaptations and gains. Without energy, your exercise quality and intensity can be severely hampered which not only leads to minimal changes in your fitness levels but also reduced motivation to push yourself to the next level. A structured diet and training routine can help you get the most out of your exercise whilst planning your recovery will allow you to train regularly at consistent levels.
Energy & Recovery Tips
Eating five to six small meals a day provides your body with a constant energy supply. Skipping meals may leave you feeling lethargic as your body is lacking the required nutrients for energy. Eat balanced meals containing complex carbohydrates, protein, good fats and fibre. The addition of quality carbohydrate drinks before, during and after training will give you the essential energy you need to train hard, delay fatigue and recover effectively.
2. Stay hydrated
Training causes you to sweat and lose water, salts and minerals. Not replacing these can cause dehydration. When you are dehydrated your performance suffers. Research shows optimum re-hydration to be a weak carbohydrate drink (6-8% solution) with electrolytes.
With the large exercise loads that endurance athletes commonly have, it's imperative to maximise recovery by introducing the right nutrients straight after training. A 3:1 ratio of carbohydrates to protein has been shown to be beneficial in helping the body to restore carbohydrate levels stored in the muscle (glycogen) and address muscle breakdown caused by training. Introduce a recovery formula to ensure you are ready for your next exercise session.
4. Eat protein
To help repair and rebuild damaged muscle tissue, make sure to eat plenty of protein – around 2 grams per kilogram of bodyweight. Protein supplements supply high quality whey protein, a naturally complete protein that's often referred to as a "fast" protein for its ability to provide rapid nourishment to muscles.
5. Stay focused
Branch chain amino acids (BCAAs) are found in some proteins and have been shown to prevent imbalances that could cause mental fatigue. Introducing BCAA’s into your diet may just give you that mental edge you are looking for.
Recommended supplements to achieve your endurance goals;