How to Recover Body After Exercise

For an athlete’s recovery after exercise is important. Good recovery is a prerequisite for the next good performance. For when the body is not recovered 100% next performance will not be 100%. Recovery requires even more attention to the sport with multiple matches in one day or sports where competitions for consecutive days. The secret is then largely in the recovery. It also reduces a good recovery, fatigue and injuries.

Effort

In muscle glucose is stored in the form of glycogen. In a lot of effort these layers can be used to provide energy.In addition, an athlete of fluid during exercise. To get to the next action to perform optimally, athletes must be reset again. An important part of the recovery is coming from the power supply. The fabrics used by athletes during exercise should be completed as soon as possible. The athlete must therefore eat and drink as quickly as possible to get the right nutrients.
But what is the right nutrients?
Carbohydrates in the diet provides the build-up of glycogen, which is used as a fuel during exercise.The moisture lost during exercise must be replenished. Finally, it is an important protein. Muscles are composed of protein and muscle wear during training. By protein in the diet of such wear and tear will be resolved quickly so that the muscles are quickly fit for next operation

Carbohydrates

Glycogen after the effort. It is the effort of the entire stock. Before the next effort is to be made, it is important that glycogen again has fully completed. There is a direct correlation between the amount of ingested carbohydrates immediately after training and the rate of glycogen storage after training until the height of the speed attained for storage capacity. Various studies have shown that this varies athlete. All in all, a total of daginname 7-10 g of carbs/kg body weight is recommended.This applies to the additive is maximum in the first hour after exercise carbohydrates at ca. 1 g/kg body weight. Then again every two hours 1 g carbs/kg body weight for a normal diet can be resumed.These figures are approximate, and because it may be that there are more carbohydrates needed in certain situations. Think very tough races such as the Tour de France.
Type of carbohydrate intake
It has been shown that it forms what is eaten for such types of carbohydrates. Here, is the glycemic index is also important. Foods with a high GI gives more glykogendepåer than foods with a low GI. Some examples of foods with a high GI include candy, cookies, cereals, white bread and mashed potatoes.These foods are also absorbed more quickly than foods with a low GI. Some examples are: whole wheat bread, beans, apples, milk and peanuts??? s.

Proteins

In addition to the supply of carbohydrates, it is also important to take a few proteins. Especially right after exertion protein ensures that your muscles recover faster. So the athlete will have less muscle soreness and is quickly ready for the next exercise. Recommendation for protein is 0.3-0.4 g/kg body weight shortly after training.

Moisture

The purpose of an athlete must be the loss of moisture after the effort to completely fill up again for the next effort, so that it is in good condition for the next action. Several studies have shown that the loss of moisture is directly related to the drop in performance. When a loss of 2% of body weight in moisture performance loss is as much as 20%. The thirst stimulus is only a 2% loss of body weight.It is therefore important for an athlete to make sure he/she gets thirsty. Many studies have shown that the flavor has a great effect on fluid intake. If the taste of a drink is also more comfortable, it becomes full. When it is important that the athlete should drink a lot, it is wise to choose a drink that he/she likes. Note, however, that when there is a great deal still remains to be consumed also there is enough variation in the taste of the drink, so that there is no taste fatigue?? ?? is formed.This phenomenon occurs when humans a long time many of the same flavor drink liquor. The athlete will increasingly appreciate the taste. Even if this is in the first place, which is the drink is preferably drunk.
Moisture needs
For operation:
?? Drink the last 2 hours before exercise 500-1000 ml
?? Drink the last 3-5 minutes before training 150-300 ml
During the effort:
For operations lasting longer than an hour, moisture replenishing every quarter with 150-250 ml.
After efforts to supplement lost moisture
For more information about moisture can be found here: http://mens-a-gezondheid.site.nl/gezonde-voeding/UR28184-belang-van-vocht-bij-sport.html

Timing

The time of the power supply recovery is very important. Shortly after exertion the body cries out for nutrients, so to speak. The body is ready for recovery and will shortly after exercise also can absorb more nutrients. For example, the speed of the glykogenlagring 2 times as high as up to two hours after exercise than usual. In particular, it is important to start the recovery as soon as possible. Even for the protein is important to get inside this after exercise as soon as possible. Muscle can then immediately begin to recover from the wear and tear.
A good recovery diet consists of lots of carbohydrates, protein and moisture and it is consumed within the first hour after exercise.

Showcase

Starting point:
An average 70 kg man with an intense effort on the hour. At this moment, this man 2 x took a drink break and thus completed the 400 ml.
Advice for recycling:
70 grams of carbohydrates, protein 21-28gram necessary and 400 ml of water.
Case 1
Through two glasses of skim milk milk, take a chicken breast sandwich with a banana and an evergreen after his attempt, he recovers the best. This power supply provides 29 grams of protein and carbohydrates and 70gram 400 ml moisture and should be consumed within the first hour after exercise.
Case study 2
The same man can also choose to take a AA drink high energy, a bowl of cottage cheese and a slice of bread with chicken and a glass of water (150 ml moisture. All in all, this 28 grams protein, 73 grams carbohydrates, and 480 ml moisture and should garnish hours after exercise.

Dietitian

It happens that the athlete is often tired or if there are common injuries, if the athlete does not fit for the next workout or competition. Then it may be wise to go along even with a sports nutritionist.This sport dietician can follow the athlete to watch your food. Also provides a sports dietitian Orders and can help the athlete will perform better. A sports nutritionist working example as above along with the athlete to his taste. In addition, the dietitian is an expert in diet-related diseases. As a result, the dietitian can help athletes with nutrition related disease in a diet. A dietitian can also be important tournaments or training camps abroad. These other foods are eaten. Dietitian helps keep food completely and restore optimal!

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