How to optimise recovery nutrition

Refuelling is often overlooked in sports performance. You've got the medal (or buckle) so what's the point of refeeding properly?

The goal of refuelling with proper nutrition is to:

• Promote muscle repair and growth

• Refuel and rehydrate the body

• Help with any progressive training adaptations

• Support the body's immune function

These points become more important if there is a planned session within the next 24-48 hours. The higher the intensity or the closer the next session, the more important refuelling is.

So what should I be aiming for?

There isn't a right or wrong way to refuel if you're ticking off the points below. If it incorporates these elements, then eat the food you enjoy.

• Carbohydrates to replenish glycogen stores

• Protein to promote muscle repair

• Fluids (water) to replace fluids lost

• Electrolytes to replace the imbalance

There is a lot of discussion around feeding windows post exercise. If you can aim to get food/fluids in within the first 1-2 hours you're setting yourself up for successful refuelling. Keeping that going for the following 24hours with some more nutrient dense food further promotes recovery nutrition. If your foods contain some antioxidants and you can add some caffeine at some stage this can help too.

What foods are good to recover with?

As mentioned, as long as it delivers on carbohydrate, protein, rehydration and electrolytes then this is completely up to the athlete.

Some good options include:

• Flavoured milk

• Eggs on toast

• Protein smoothies

• Banana, peanut butter and honey sandwich

• Chicken burrito

• Sports drinks