Sports competitions can take a lot out of your body. Pushing yourself to your limit places a tremendous stress on your muscles, heart, lungs and your nervous system. After competition, eating an appropriate diet can help speed up your recovery so you can return to training quickly and prepare yourself for further challenges.
The Demands of Competition
What you eat after a competition depends on the sport in which you are competing. The nutritional requirements of a marathon runner are different than those of a sprinter despite both types of athletes having pushed themselves to the limit. It is important to differentiate between activities that are mainly aerobic and activities that are mainly anaerobic. According to "Sports and Exercise Nutrition" by William D. McArdle, Frank I. Katch, and Victor L. Katch, each type of competition requires a different refueling strategy.
Post-Competition Diet -- Aerobic
Long-distance running, cycling, swimming and walking are aerobic sports. The primary fuels for aerobic activity are fat and carbohydrates. The longer the event, the higher the percentage of energy that will come from fat. As even the leanest athlete will have an abundance of fat for energy, the priority for post-competition eating for endurance athletes is carbohydrates. Glycogen -- stored carbohydrates locked inside your muscles -- are severely depleted and must be replaced before exercise of a similar intensity or duration can repeated. Endurance athletes should consume fast-acting carbohydrates such as rice, bread, pasta and potatoes immediately after competition. If this is not possible, sports drinks and energy bars are an acceptable alternative but should be followed up with a meal of real food.
Post-Competition Diet -- Anaerobic
Anaerobic events such as sprinting, football and gymnastics do not used fat for energy but instead rely on muscle glycogen for fuel. Anaerobic activities that are high power but short duration also cause a large amount of muscle catabolism or breakdown. To halt catabolism, promote anabolism -- the repair and growth of muscles -- and simultaneously replenish depleted glycogen stores. You should ensure that your post-competition meal includes both protein and carbohydrates. Eating fast-acting carbohydrates results in increased insulin levels that will help to drive both glucose and protein derived amino acids into your muscles. This will result in a faster uptake of essential nutrients and a more rapid recovery from competition.
Post-Competition Nutrition Options
According to sports nutritionist Anita Bean, you have a clearly defined window of opportunity after competition where consuming the right types of food can improve your recovery ability. In the initial 15 minutes, your body is hypersensitive to the action of insulin and therefore any food consumed at this time will be rapidly taken up into your muscles. This means that fast acting foods are best at this time. Because it may not be practical to eat so close to finishing a competition, this meal can take the form of a recovery drink that contains plenty of carbohydrates and protein depending on the type of sport played.
From 15 minutes to two hours after competition, your body is still very sensitive to insulin but the uptake of nutrients into your muscles is now slower. Real food such as bread, rice, pasta or potatoes plus adequate protein in the form of fish, eggs or meat are now required.
Post Competition Hydration
High-intensity competition can result in a significant water loss. Re-hydration is an important factor in recovery from exercise. As a guideline, Bean suggests you consume 1 pint of water for every pound of weight you lose during competition to ensure you replace any fluids lost during competition. You can use plain water or sports drinks for re-hydration after exercise. Many sports drinks contain carbohydrates which is useful for replenishing your glycogen stores.
References
- "Sports and Exercise Nutrition"; William D. McArdle, Frank I. Katch, and Victor L. Katch; 2008
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
- "Nutrition, Fitness, & Sports"; Anita Williams; 2001
Member Comments