The goals for optimizing post-exercise recovery in athletes must comply with the framework of the nutritional strategies of the 4R: i) Rehydrate, replacing fluids; ii) Replenish/refuel, energy and nutrients; iii) Repair damaged muscle tissue, promoting regeneration; and iv) Rest, with adequate pre-rest nutrition [1].
Therefore, in this context of recovery, the key nutrients are water, carbohydrates and proteins, to rehydrate, replenish and repair, promoting that post-exercise recovery to the maximum [1,2].
Specifically, carbohydrates will allow us to restore glycogen levels to previous levels. It is worth noting that it is important to ingest these carbohydrates as quickly as possible, since as time passes after the end of exercise, the ability to restore muscle glycogen decreases[3].
On the other hand, the intake of proteins has a positive effect on the repair and regeneration of damaged muscle tissue, showing benefits in reducing delayed onset muscle soreness (what is known as “DOMS”), and decreasing possible muscle cramps [4]. In addition, protein intake together with carbohydrates could enhance the restoration of glycogen levels compared to only carbohydrate intake [2].
What considerations do we have to take into account to choose a good recovery?
First of all, try to ensure that there is a sufficient amount of carbohydrates, specifically an individualized amount of 1-1.2g/kg of body weight, which would be equivalent to at least 50g for an athlete of 50kg, 70g for an athlete of 70kg, or 80g for an athlete of 80kg. In addition, it is interesting that these carbohydrates are simple and of high glycemic index (e.g., glucose, sucrose, dextrose, or maltodextrin), to promote a rapid restoration of glycogen [3].Regarding proteins, ideally, a protein source that is easily assimilated and rich in essential amino acids, especially leucine, should be included. In this sense, an example could be milk protein powder. The recommended amount would be 0.2-0.5 g/kg of body weight or what would be similar to between 20 and 40 g of protein. In this way, at a commercial level, in a recovery we could have an proportion suitable between carbohydrates and proteins, which would be 3:1 since it would allow us to meet the requirements of both nutrients easily.On the other hand, we must pay attention to the replenishment of electrolytes (especially sodium and potassium), trying to ensure that our recovery contains a sufficient amount of them [1,2].
Finally, it is also considerable to keep in mind that if a solid meal with the correct proportions of carbohydrates and proteins is consumed, we have to try to accompany it with a sufficient amount of liquids. That is, when we consume a commercial recovery, we usually dilute the recovery in water, which allows us to comply with the rule of rehydration. However, if we consume whole foods, we will have to pay attention to fulfilling that rehydration we were talking about.
Which recovery can we use?
There are various options, both commercial and homemade. In this sense, commercial recovery presents the advantage of being correctly designed, including both the sufficient amount of carbohydrates and proteins, as well as the ratio between both nutrients, and the necessary amount of electrolytes. Additionally, their use together with the corresponding liquids allows compliance with all the rules to optimize recovery. In this sense, the commercial option can be useful as it is easier, more practical, and more convenient to consume.Additionally, in various situations it is much more accessible to ingest a commercial recovery for recovery, for example: during competition trips, unavailability of solid foods, lower availability of usual foods due to travel to other countries, etc.
On the other hand, in a homemade way we can reach the necessary requirements without any problem. However, it is necessary to pay attention to each of the previously mentioned points, which of course involves a effort and dedication on the part of the athlete. In this sense, some homemade examples could be for example: i) 1L of recovery drink with carbohydrates and electrolytes + 30g of whey protein; ii) 600ml of chocolate shake + electrolytes + enrichment with skimmed milk powder (rich in protein);iii) smoothie with 300ml of skimmed milk or plant-based drink + 1 banana + 2-3 tablespoons of honey + pinch of salt + defatted pure cocoa + protein food (skimmed milk powder, low-fat fresh cheese, protein yogurts, whey protein, soy protein, nutritional yeast or debittered brewer's yeast for vegans); iv) sandwich with jam + banana + liquids + protein food (protein yogurts, whey protein, low-fat fresh cheese, etc.).
Conclusion
In conclusion, the choice of an appropriate post-exercise recovery is decisive for optimizing recovery. Therefore, it is essential to consider the necessary characteristics in both commercial and homemade options to ensure the proper intake of key nutrients (fluids, carbohydrates, proteins, electrolytes).
Lucas Jurado Fasoli – Doctor in Biomedicine (UGR). Dietitian-Nutritionist. Postdoctoral researcher at the Joint University Institute of Sport and Health and Department of Physiology, University of Granada.
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References
[1] Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4r’s framework of nutritional strategies for post-exercise recovery: A review with emphasis on new generation of carbohydrates. Int J Environ Res Public Health 2021;18:103.
[2] Beelen M, Burke LM, Gibala MJ, Van Loon LJC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab 2010;20:515–32.
[3] Poole C, Wilborn C, Taylor L, Kerksick C. The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. J Sports Sci Med 2010;9:354.
[4] Burke LM, Hawley JA. Swifter, higher, stronger: What ’ s on the menu? Science (1979) 2018;787:781–7.
