Post-exercise recovery is as important as training itself because this is when the body adapts, becomes stronger and prepares for the next session. Inadequate recovery can lead to accumulated fatigue, poorer performance or even injury. The 3R rule is a simple but effective strategy for optimizing post-exercise recovery. It is based on: Rehydrate, Replenish and Repair. This supports hydration, restores energy stores and stimulates muscle repair.
Rehydrate
During physical exercise, fluids and electrolytes are lost through sweat. To optimize recovery, replace them to restore an appropriate fluid and electrolyte balance [1].
In general, consume 0.5L of water immediately after exercise and continue consuming 200-250ml of water until the fluid volume specified for the individual athlete is reached [1]. Consuming drinks or foods containing sodium also accelerates rapid, complete recovery by stimulating thirst and fluid retention [1].
If time permits, normal food and drink will restore fluid balance. Water, salt and a banana, for example, provide fluid, sodium and potassium. Alternatively, these nutrients can be supplied through electrolyte-replacement drinks.
Replenish Energy
Physical exercise uses energy in the form of glycogen, the carbohydrate reserves stored in muscle and liver. To promote rapid and effective recovery, replenish that lost energy and restore muscle glycogen with carbohydrates [2].
Consume approximately 1-1.2 g/kg body weight of high-glycemic-index carbohydrates as quickly as possible [2]. After this initial intake, continue with successive servings until total daily carbohydrate requirements are met [2].
A 60kg athlete, for example, needs 60-72g of carbohydrates. This amount can be obtained from 1L of a high-carbohydrate replacement drink—although the exact quantity depends on the drink—from 600ml of chocolate milk, or from other carbohydrate sources such as bananas, bars and gels.
Repair Tissues
Physical exercise, especially at high intensity, damages tissues, mainly muscle. This muscle damage can impair post-exercise recovery and performance in subsequent sessions. To optimize tissue repair, consume sufficient protein and antioxidants [2].
Including protein in the post-exercise meal helps repair tissue damage and may accelerate carbohydrate absorption.
Research specifically examining the post-exercise period shows that around 20 grams of protein may be enough to optimize recovery [2,3]. The exception is athletes with greater muscle mass, who may benefit from up to 40 grams [2,3].
These protein amounts can be obtained from 100-150g of white meat or white fish, whey protein or plant sources, or from the chocolate milk mentioned above, which provides the necessary protein in addition to carbohydrates.
Very intense exercise sessions also increase inflammatory molecules in the body. Including antioxidants or nutrients with anti-inflammatory properties can reduce symptoms or improve recovery after muscle-damaging exercise, including delayed-onset muscle soreness or DOMS [4]. Chronic, continuous intake of high doses may reduce adaptation to training [4], so this tool should be used during very high-intensity phases, competitive periods or when recovery is negatively affected.
Antioxidant-rich foods include berries such as blueberries, blackberries and raspberries, cherries, broccoli, green tea and cocoa. Supplements with antioxidant and/or anti-inflammatory functions can also include omega-3, curcumin or vitamin C [4].
Conclusion
To optimize post-exercise recovery, follow the 3R rule: i) rehydrate with fluids and electrolytes; ii) replenish energy with sufficient carbohydrates; and iii) repair tissues with protein and antioxidants.
3:1 RECOVERY +
Omega-3 PRO
SEQUENTIAL VITAMIN C
Curcumin COMPLEX
WHEY PROTEIN+
AUTHOR
Lucas Jurado Fasoli – PhD in Biomedicine (UGR). Dietitian-Nutritionist. Researcher at the Joint University Institute of Sport and Health and Assistant Professor in the Department of Physiology, University of Granada.
References
- Stand, A. P. (2009). Exercise and fluid replacement. Medicine and science in sports and exercise, 39(2), 377-390.
- Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., & Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., & Antonio, J. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
- Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., & Geyer, H. IOC consensus statement: Dietary supplements and the high-performance athlete., 2018, 52. DOI: https://doi. org/10.1136/bjsports-2018-099027, 439-455.
