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! 18 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.