Eating for Energy & Recovery

To guarantee the body is adequately fuelled to complete the demands placed upon it, it must receive the correct energy. This can be achieved by ensuring the consumption of a balanced and healthy diet. This diet should include the necessary carbohydrates, proteins, fats, fibres and nutrients. These can be provided through the stable and common three meal approach (breakfast, lunch and dinner) or through consuming five to six smaller meals throughout the day. It is not advised that meals are skipped during the course of a day as it has a negative effect on the body, this effect can be even more detrimental on training or performance days.

In addition to having the correct energy the body must also be optimally hydrated. When performing any physical activity the body releases and loses water through sweat. The amount of water lost can be determined by factors such as intensity of training, weather and duration. If these factors are known before training then they should be planned for. For example on days of longer, harder or hotter sessions more water should be consumed before, during and after the session.

An effective recovery will include supplying the body with the correct levels of nutrients needed to replace those expended. The major nutrients required to aid recovery are carbohydrates and protein, and they should be replaced as soon after training as possible. The carbohydrates are required to replace the bodies’ glycogen stores that have been used up during activity and proteins are required to tackle the problem of muscle breakdown. There is also the added benefit of some proteins being able to aid the mental focus of an individual, this helps the individual improve attention and concentration after a session.

Also should the session have occurred in any potentially harmful climates or environments (for example the cold) then the individual should seek to ensure that their immune system is at full strength, therefore taking additional supplements or minerals as required.