A runner's ability to perform at his best level can be limited by how quickly his muscles recover and repair themselves. Many factors contribute to this recovery process, but nutrition is key and an often neglected aspect. Running is a sport that relies on the metabolism of carbohydrates to fuel the muscles and push performance. However, after a strenuous workout or event, the muscles require more than just straight carbohydrates to rebuild and repair.
Glutamine and Protein Supplements
Immediately after any strenuous exercise, the body begins to repair and rebuild damaged muscle. According to Dr. Edmund Burke, professor and director of the Exercise Science Program at the University of Colorado, Colorado Springs, insulin will stimulate muscle repair by increasing the transportation of amino acids into the muscles. During this initial recovery period, glutamine also stimulates the production of muscle protein and helps to preserve muscle mass. Supplementing the diet with additional glutamine and complete proteins can help to improve performance levels.
Water and Electrolytes
There are a number of sports and power drinks available on the market. Each of them contains a variety of choices of electrolytes. According to Burke, replenishing water and electrolytes is crucial both during exercise and in the recovery period. Both factors will help to maintain cardiac output and regulate body temperature. The addition of electrolytes can accelerate rehydration by reducing the amount of time it takes the fluid to be reabsorbed through the intestinal tract. Electrolytes also help improve fluid retention in the body and muscular function.
Carbohydrates
Simple carbohydrates are the primary source of energy during running. Replenishing those carbohydrate stores is essential to the rebuilding and recovery of muscle. According to The United States Sports Academy, this restoration takes place with between 550 and 625 g of carbohydrates per day. This restores glycogen to pre-exercise levels within 22 hours between sessions. There also is a two hour window immediately after exercise, during which the administration of carbohydrates are more easily assimilated into the body. Simple carbohydrates are the preferred replacement and include such things as corn syrup, fruit juice, bread, pasta and many package cereals. Simple carbohydrates should be combined with complex carbohydrates to give the body additional nutrition after the first two hours. Examples of complex carbohydrates include wild rice, brown rice, multi-grain bread, skim milk, beans, apples and oranges.
Omega-3 Fatty Acids
Omega-3 fatty acids are generally found in fatty fish and are associated with decreased levels of inflammatory markers in the body. According to "Today's Dietitian," they are also associated with decreased inflammation following exercise induced and an increase in blood flow by up to 36 percent during exercise. Related to the decreased inflammation in the body with the addition of omega-3 fatty acids, there is mixed evidence that this supplementation can produce effective reduction in soreness that results after an intense running session.
Vitamins
Free radicals are a result of oxidative metabolism and are increased during exercise. These free radicals damage proteins both inside and outside the cells, as well as reducing the ability of the muscle to rebuild and recover. According to "Today's Dietitian," with the addition of vitamin C and vitamin E to the post recovery supplements, athletes may find a reduction in free radical production. While this will not improve performance in the short term, it will help overall health in the long term.
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