The Recovery PlanThe Recovery Plan

Nutrition Strategies For

Speeding Recovery From

Hard Training

The Recovery PlanTraining Principle

“To Sustain a High Intensity Training Program, Carbohydrate Stores Must be Replaced Completely Between Training Sessions.”

(Coyle, 1991)

Main Fuel For Muscles (glycogen)

1 – 3 hour supply at moderate pace

Fat supplies energy at low intensity training

(<50%max VO2)

THE HIGHER THE EXERCISE INTENSITY, THE

GREATER THE DEMAND FOR CARBS

CARBOHYDRATES AND RUNNING

“You can train without adequate Carbs;

But you can’t race properly without them!”

Physiology of Re-Fueling After Running

COMPETITION FOR FUEL (CHO) between the muscles, liver, and brainINDADEQUATE CHO INTAKE - some area of the body will be under-fueled

• Muscles – Poor athletic performance

• Brain – Poor academic performance

TIME – 24 Hours to complete re-fueling process

STATEGY – Recovery Plan, Refuel more completely and quickly

“The Recovery Plan”Why Does It Work?

Speeds Muscle Glycogen Recovery

Takes 24 Hours to re-fuel muscles

May have to train/compete < 24 hours

Recovery Plan speeds refueling

30 MINUTE WINDOW OF OPPORTUNITY

30 MINUTE “WINDOW”

Insulin suppressed during exercise

After exercise Insulin levels elevated and muscle receptors open for 30 min. window

Window shuts 45 – 60 minutes after exercise

Hit window = Speed Refuel 12-16 Hours

Miss Window = refuel 24 hours

“The RECOVERY PLAN”What Is It?

Within 30-60 Minutes After Exercise

Eat half of body weight in Grams of Carbs

¼ of Carbs in Grams of Protein

24 – 32 oz Fluids

Repeat in 2/12 Hours by Eating a Meal or a bit sooner

“The Recovery Plan”Who Needs It?

Carb Depleted Athletes

Stale racing performance – especially at the end of the season

Runs out of gas at end of race

Complains of “heavy legs”

Problems finishing speed work, Long Runs

Chronic colds, sick frequently

Declining academics (failing asleep in AM classes, problems concentrating)

Late night hunger

“The Recovery Plan”When You Need It?

Training Plan:

• Beginning and Middle Training Weeks

• Back to Back Hard Workouts

• Tough Work Weeks

• 2 a day training runs

Benefit of as Part of Recovery Plan

Hard Exercise breaks down muscle tissue

Long Runs use amino acids (muscle) for calories if muscle glycogen depleted

30 Minute Window: Insulin promotes protein use for muscle re-building

Improved muscle repair

Improved immune system

Fewer nagging overuse injuries and colds

““The PROTOCOL”The PROTOCOL”How to Use ItHow to Use It

After a Hard Workout or Race

Speed Workouts or Intense Double Days

Competition on 2 or more consecutive days

30 MINUTES afterwards

EAT/ DRINK

Repeat / 2 – 3 Hours with meal

What Do You Eat?50 Grams Carb / 10 Grams Pro

Power Bar

Nutra-Grain or Energy Bars

Large bagel/peanut butter

6” sub sandwich

1 can Slim-Fast, Sport Shake, Boost, etc.

100 Grams Carb/ 25 Grams Pro

Combine any 2 of the above*Fluids=24-32oz Gatorade will add 50 gm Carb, But no protein

                                                                            

                               

RECOVERY PLAN SUMMARY

Eat 50 – 100 Grams Carbs

Eat 10 –25 grams of Protein

Eat in Locker Room, Gym, Track

Eat ASAP after a race cool down, workout, etc.

“The Recovery Plan will not guarantee a PR or race victory.

It will help runner recover from intense training.

The intense training will determine racing success.”

High Performance Diet

• 20% Fat• 15% Protein

• 65% Carbohydratescarbohydrates should be complex

• examples are potatoes, corn, rice, beans and whole grain products

A balanced diet can adequately meet the needs of an athlete if an emphasis is put

on eating enough carbohydrates

Traditional Runner’s DietCarbohydrate: Main Energy Source

Breads, Buns, Bagels

Pasta, Rice, Noodles

Potatoes, Corn, Peas, Beans

All Fruit

Hot-Dish, Ramen, Soup

Cereal, Pop-Tarts, Granola Bars

Chili, Bkd Beans, Pinto

Pretzels, Popcorn, Animal Crackers

Juice, Milk, Water

Yogurt, Pudding, Jello

Sport Shake, Boost, Shakes

Sport Bars, Energy Bar, Gels

Thick Crust Pizza, Spaghetti

Training DietCarbohydrates: Not a Magic

BulletPROTEIN:

Repairs muscle tissue

Framework for calciumLIPIDS: (fats)

Prevents hunger

Runners efficient fat burners

Don’t need much

PROTEIN FOODS:Lean Beef, Pork, Ham, Chicken, TurkeyVeggie Burger, Soy, TofuCheese, String Cheese, Cottage CheeseEggsPeanut ButterPork/Beans, Kidney Beans, BeansLentils, Split Peas

RED MEAT INTAKE(protein, zinc, iron)

Red Meat 3 x’s Week:

Red meat on hard training days

1 lb lean ham week

Red Meat Substitutes:

Veggie Burger, Boca, Garden

Pork/Beans 3 small cans / week

Serving Seize:

“computer mouse or palm”

CALCIUMGet It Anyway You Can; But Get It• Need 1500 mg/day• Drink 4-5, 8oz Glasses Milk, Yogurt, OJ/Calcium Daily• Winter need Vitamin D “No Sun”• Supplement:•500 mg Ca (pill or chew)• Vitamin D• Every meal that doesn’t have dairy foods above• Must add protein to diet if miss dairy

Pre-Meet MealShould be eaten 2 1/2 to 4 hours

before competition• eat lightly less than 500 calories

• restrict fat, protein and gassy foods

• avoid caffeine and salt• drink small amounts of water often

TIMING OF FOOD

Eat Early: Eat OftenEAT 5-6 X’s / DAY

Major Challenge of School Athletes

Save muscle glycogen for running

Prevents Muscle breakdown for calories

Manages hunger

Prevents major weight gain

FOLLOW RECOVERY PROTOCOL TO THE FINISH!

Complete Refueling Prevents Over-training Syndrome:CARBS:

Muscle glycogen stores

Spares protein

PROTEIN:

Speeds Muscle Repair

Muscle cushions bone from footfall