How Proper Nutrition Helps Recovery

How Proper Nutrition Helps Recovery

A number of factors contribute to success in sport, and diet is a key component.

"An athlete’s dietary requirements depend on several aspects, including the sport, the athlete’s goals, the environment, and practical issues."

It is essential to make sure athletes are eating enough. Training regimens compound with time and improper nutrition over time will certainly lead to low performance and, eventually, injury.

What Foods will Help me Recover Faster?

1. Glycogen

Taking Glucose during training is important to keep glycogen reserves available to your muscles and brain as they deplete.

Carbohydrates are made up of three components: fiber, starch, and sugar.

Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Simple Carbohydrates

Simple carbs are sugars. You want to avoid refined sugars and try to find them in natural sources such as Fruits.

Food sources include: Fruits, Vegetables,  

Complex Carbohydrates

Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling.

Fiber and Starch are the two types of complex carbohydrates.

Fiber is especially important because it promotes bowel regularity and helps to control cholesterol. 

Food sources include: Fruits, Vegetables, Nuts, Beans, Whole Grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Food sources include: Potatoes, Rice, Pasta, Corn, Oats, Bread

2. Protein

When your body rebuilds damaged muscles it leads to growth in muscle mass and increased strength and endurance.

The first few hours after training are critical for exercise recovery.

The demand remains high for at least 24 hours after training. If nutritional demands are not met during this period, recovery from that workout will be prolonged.

An injury to the body automatically increases the body’s demand for protein. Protein is required in multiple processes that take place as soon as the injury happens and through the injury recovery time.

How fast and how well the injury heals can largely depend on consuming adequate amounts of high quality protein.

It is essential that athletes who are hurt shift their diet from a high carbohydrate to high protein diet.

Food sources include: Beef, Chicken, Turkey, Eggs, Greek yogurt, Nuts.

3. Supplementation

Some specific essential nutrients are harder to get enough of simply through your diet. The easiest and most effective way to make sure you are getting everything your body needs to perform and recover is through supplementation. These 6 categories are a good place to start, as most athletes will lack one of the nutrients below in their diet.

Antioxidants

Food sources include: Blueberries, Tart cherries, Prunes, Turmeric, Ginger, Coffee.

Amino Acids

Food sources include: Lean Meats, Eggs, Yogurt, Quinoa, Beans, Nuts.

Omega-3 Fatty Acids

Food sources include: Fish (Salmon), Flax seeds, and Walnuts.

Greens

Food sources include: Kale, Broccoli, Arugula, Asparagus

Vitamin C

Food sources include: Citrus fruits, Kiwi, Peppers and Broccoli.

Vitamin D

Food sources include: Salmon, Tuna, Sardines, Herring, Egg yolks.

Alive Food : Alive Cells

Your body is composed of living cells and feeding yourself living foods is a sure way to make sure you feel ALIVE.