Discussion: Recovery
in: Kseniya; Kseniya > 2013-11-17
Nov 19, 2013 3:30 PM
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You didn't look like your usual spunky self out there. Bad days happen, and I guess all you can do is figure out if there's any way to minimize the badness in the future when you feel it coming. bummer.
For recovery stuff, the current research is still claiming that a 4:1 ratio of carbs to protein within 20min of finishing is the ideal recovery. (coincidentally, chocolate milk falls into that ratio just about perfectly, and Mark Tarnopolsky, a Canadian exercise physiologist has been doing some research showing that dairy-based protein is slightly better than some others, like soy). The 20-30min window after finishing a hard effort is super important, because your muscles are starved for glycogen just then, and any sugars you feed yourself go straight into replenishing muscle glycogen. There are some other benefits to fueling immediately after exercise, too, that I can't remember off the top of my head, but I think have to do with increasing metabolic function in a good way for a few hours post-exercise.
They say for maximum recovery that you should spend the four hours after the race consuming something like 1g carbohydrate/kg body weight per hour. This seems like a lot, but explains why it's a good thing to eat lunch or dinner after racing =).
As for overall protein, the minimum amount recommended by the nutritionist we just had in to talk to our junior skiers was ~1-2g/kilo body weight, for the day (varies based on what part of the season you're in, whether you're growing, etc). Iron is better absorbed from meat than other sources, but is totally accessible if you put thought into it.
Way to push through Sunday, and congrats on the silver medal! =)
For recovery stuff, the current research is still claiming that a 4:1 ratio of carbs to protein within 20min of finishing is the ideal recovery. (coincidentally, chocolate milk falls into that ratio just about perfectly, and Mark Tarnopolsky, a Canadian exercise physiologist has been doing some research showing that dairy-based protein is slightly better than some others, like soy). The 20-30min window after finishing a hard effort is super important, because your muscles are starved for glycogen just then, and any sugars you feed yourself go straight into replenishing muscle glycogen. There are some other benefits to fueling immediately after exercise, too, that I can't remember off the top of my head, but I think have to do with increasing metabolic function in a good way for a few hours post-exercise.
They say for maximum recovery that you should spend the four hours after the race consuming something like 1g carbohydrate/kg body weight per hour. This seems like a lot, but explains why it's a good thing to eat lunch or dinner after racing =).
As for overall protein, the minimum amount recommended by the nutritionist we just had in to talk to our junior skiers was ~1-2g/kilo body weight, for the day (varies based on what part of the season you're in, whether you're growing, etc). Iron is better absorbed from meat than other sources, but is totally accessible if you put thought into it.
Way to push through Sunday, and congrats on the silver medal! =)
Nov 20, 2013 12:31 PM
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For the long in Hamilton a few weeks ago, Alex gave me energy jellybeans at the start (from Valarie!). They were magical! I had no idea what a difference a few calories on the starting line could make.
At French Creek, I forgot them on Saturday but had a goo at the start on Sunday and felt awesome (until I hurt my knee of course).
So... something else to think about.
At French Creek, I forgot them on Saturday but had a goo at the start on Sunday and felt awesome (until I hurt my knee of course).
So... something else to think about.
This discussion thread is closed.