1. AFTER COMPETITION RECOVERY

2. FOUR AREAS OF RECOVERY:
Replenish muscle and liver glycogen
Consume protein to repair tissue
Restore fluids and electrolytes
Support immune system to handle the damage to the body’s tissue

3. REPLACING MUSCLE GLYCOGEN
Skeletal muscles can store more glycogen within 30 minutes after exercise than at any other time.
The clock on the 30 minutes starts as soon as you enter the cool down phase of your workout.

4. HOW MUCH GLYCOGEN DO YOU NEED?
The recommendation for glycogen replacement is to .7 grams of carbohydrates per pound of body weight.
Example: A 150 pound athlete would need 75 to 100 grams of carbohydrates to replace what was lost during a competition or exercise.

5. CONSUMING PROTEIN
Consuming a high quality protein with all 9 essential amino acids will start the rebuilding process of tissue that was damaged during competition or exercise.
Once recovery begins the catabolic process is reduced and the anabolic process increases and continues for 24 hours after training.

6. HOW MUCH PROTEIN DO I NEED?
It is recommended to consume 20 to 30 grams of protein within the first hour of ending a competition or exercise.
Example:
10 ounces of milk
3 slices of cheese
4 eggs
8 ounces of greek yogurt

7. COMBINING CARBOHYDRATES AND PROTEIN
Research from the International Journal of Sports Nutrition and Exercise Metabolism shows that ingesting protein with a complex carbohydrate replaces muscle glycogen faster than just carbohydrates alone.
This should be done with a ratio of 3:1 carbohydrates to protein.
If too much protein is ingested immediately after a completion or exercise it can slow hydration and glycogen replacement.

8. RESTORING FLUIDS
All athletes will end a competition in a fluid deficit.
Sodium and potassium must be included in the rehydration process.
Electrolytes can be restored with food or fluids that contain electrolytes.

9. Weigh yourself before and after competition
RESTORING FLUIDS
The best way to know how much fluid you need:
Weigh yourself before and after competition
You will need to replace 16 to 24 fluid ounces for every pound that you lost
Example: If you lost 3 pounds you need to replace 48 to 72 fluid ounces
You can also replace fluids during your competition or exercise so that you do not have to replace as much after

10. REHYDRATION CHOICES
The best choices for rehydration after competition are:
Sports drinks
Fruit juice
Flavored milk
Recent studies have shown that chocolate milk may be the best recovery drink because it rehydrates and provides electrolytes, while supplying carbohydrates and protein.

11. SUPPORTING THE IMMUNE SYTEM
Intense training or competition will suppress the immune system for up to 3 hours after.
This puts athletes at risk of infection.

12. HOW TO SUPPORT THE IMMUNE SYSTEM
Research shows that maintaining glycogen storage both pre and post completion will reduce immune system disturbance.
This is the result of carbohydrates reducing the body’s release of stress hormones during intense training or competition.

13. FAILING TO RECOVER PROPERLY
Will:
Affect energy levels in future training session or completion
Affect muscular gains and recovery
Affect hydration level and affect overall body function
Affect your immune system and potentially cause an infection