YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 18
LISA MIDDLETON, ADVANCED SPORTS DIETITIAN
Lisa Middleton is one of Australia’s most experienced Sports
Dietitians. After 15 years spent advising some of the nation’s most
elite athletes, Lisa is an expert on reaching optimum levels of
performance in sport. Lisa is the author of Eat For Your Life and a
guest dietitian at SEN sports radio in Melbourne. Learn more at
www.lisamiddleton.com.au or n4foodandhealth.com
THE IMPORTANCE
OF RECOVERY
Advanced Sports Dietitian Lisa Middleton shares these tips
for optimal post-exercise recovery.
ecovery is important if you’re
training hard and trying to get
the best results from your
efforts. Whether you are an elite athlete
or going to the gym to get or stay fit,
the following recovery strategies are for
you.
R
Muscles
When you train, your muscles become
damaged and muscle soreness after
exercise is a typical indicator that some
damage has occurred. Damage can be
a good thing, as the repair of muscle is
what helps to develop your muscle
growth and function; but without
appropriate nutrition, it makes it difficult
for muscle repair to occur.
When we think of recovery we often
focus on the immediate post-exercise
‘window’ where nutrient intake has
been shown to optimise muscle
recovery. Well done if you are planning
ahead and taking a snack or drink
containing 20-25g high quality protein,
for consumption after training. Recent
research indicates that for optimal
stimulus of muscle protein synthesis
post-exercise, protein should be
consumed soon after exercise and then
every three hours over the 12 or so
hours after training. Your nutrition
during the day after exercise will also
impact on muscle recovery and
conditioning. You can see the
importance of planning ahead!
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Fuel
Carbohydrate is a major fuel if you’re
training at a high level, although your
needs will vary significantly depending
on the training you’ve completed, the
timing and type of your next session, as
well as overall training, health and body
composition goals. Some days you may
need more, sometimes you may not
need much at all in your recovery meal,
and at different stages of the year your
needs may also differ.
Rehydrate
When you train, your body sweats to
help keep you cool. If you don’t replace
sweat losses you’ll become dehydrated
and this can start to impact on
performance. Just as it is important to
drink during training, replacing losses
after training can help you to be in the
best condition for your next training
session or event. To rehydrate, in the
hours after training you should aim to
drink 1.5 times the
amount you lost
during training. If
you are a heavy
sweater you may
YMCA HEALTHY LIVING MAGAZINE SPRING 2016
find electrolytes useful to help with
hydration for recovery.
Plus…
We talk a lot about protein and
carbohydrate when it comes to
recovery, but remember to also include
foods that provide vitamins,
minerals, antioxidants and healthy fats
in your recovery meal. Some ideal
recovery meals that contain protein,
carbohydrate, vitamins, minerals and
healthy fats include:
• chicken with roast vegetables
and quinoa
• lamb fillet with sweet potato mash
and steamed greens, with soy/
sesame dressing
• chicken and vegetable stir fry with
noodles
• grilled fish with rice and salad
• lamb with Greek salad and pita
bread
• beef and bean burrito with salad
• Asian- style soup with seafood, rice
noodles and vegetables
• vegetable omelette with sourdough
rye toast
• sushi/sashimi plate
• pasta with beef and vegetable
bolognaise.