Recovery needs to stretch out beyond essential 20min post exercise window. For more arduous sessions or even session that are not that arduous recovery needs to take in at least the next 90minutes. As your body returns to it's normal homeostatic state you will begin to feel hungry. During this stage you should essentially continue to consume mostly carbohydrate and protein. The guide lines for this medium term recovery are similar to that of the initial post WOD window however the nutrient source should definitely focus towards whole foods and lower glycemic carbohydrate. You should choose foods that have a low glycemic load but also have alkaline properties to reduce the acidic condition of your body. Still the best foods choices are vegetables and fruits as they are best equipped to provide carbohydrate and have alkaline properties.
You need to include protein in this stage to continue providing amino acids for resynthesis of muscle protein and maintenance of other physiological structures that rely on amino acids. The best choices are eggs, egg whites, fish, and turkey breast. Try to avoid sources of feed lot raised animals as they will have high amounts of omega 6. More on that later.
If you continue on with the fruit and vegetables now you will also restock your electrolyte balance. you need to continue to drink water while you are back at work, uni, tafe, school or home. It is normally at this time that athletes get sloppy with their nutrition. More on this section Monday.
No comments:
Post a Comment