- Our nutrition advice

How to optimize your sports recovery?

Whether you're an amateur or professional athlete, occasional or regular, recovery is as important as the exercise itself and should therefore be an integral part of your training. Several elements are involved in the recovery phase: rest, nutrition, and muscle massage. In this article, we'll focus on the nutritional aspect: how to recover properly? What foods should you eat after exercise? We'll tell you everything to help you optimize your performance!

the importance of sports recovery

Recovery is as important as the physical exercise itself. Indeed, it is a fundamental phase for physical progress and performance. If it is insufficient, the body cannot regenerate properly and will end up becoming permanently exhausted.

Recovering well therefore allows you to maintain good fitness, limit the risk of injury, and ultimately improve your performance over time.

THE METABOLIC WINDOW: 30 MINUTES, NO MORE!

It's important to begin recovery as soon as possible after your physical activity to optimize results. This period, called the "metabolic window," is between 0 and 30 minutes after exercise.

Studies show that consuming carbohydrates within 5 to 15 minutes of stopping exercise increases the rate at which glycogen stores are replenished. The same is true for consuming protein quickly after exercise, which promotes muscle protein resynthesis.

the goals of recovery nutrition

rehydrate and remineralize the body

Whether in training or in competition, physical exertion causes a significant loss of water, especially if this effort was intense, over a long period of time, and in high temperatures. It is therefore essential to stay well hydrated after practicing a sporting activity.
Sweating also causes a significant loss of minerals (sodium, potassium, magnesium, zinc, etc.), so it is important to remineralize the body.

rebuild energy reserves

In order to be able to continue training sessions or competitions, it is essential to replenish carbohydrate stores. Indeed, despite the consumption of a sports drink (with a carbohydrate intake), glycogen stores (liver and muscle) will inevitably be reduced after long-term exercise.

If you do not replenish your stores after exercise, you will gradually weaken your body until you reach a state of exhaustion or overtraining.

The ideal is a glucose and fructose intake: glucose promotes the resynthesis of muscle glycogen stores and fructose the resynthesis of glycogen stores in the liver.

promote muscle reconstruction

During prolonged physical exertion, certain muscle constituents (amino acids, which are part of muscle protein), are used for the energy needed to achieve this effort. After exercise, the body automatically begins a phase of rebuilding its muscle proteins (called anabolism). For optimal effectiveness during this phase, it is recommended to provide your body with amino acids and carbohydrates. To learn how to avoid cramps you can read this article

rebalance your body's pH

Physical exertion can lead to acidification of the body.

bring antioxidants

It's important to provide your body with antioxidants because intense physical activity and endurance trigger the production of free radicals. Note that consuming an energy drink containing antioxidants can help limit this phenomenon.

What foods should you favor for good recovery?

After exercise, your body needs:
- Water.
- Carbohydrates (glucose and fructose, see also maltodextrins in combination).
- Protein (animal or vegetable): between 10 and 20g of good quality protein, easily assimilated and including all the amino acids.
- Certain minerals: potassium, sodium, magnesium, zinc.
- Certain minerals: potassium, sodium, magnesium, zinc. font-weight: bold;">bicarbonates: through bicarbonate drinks (e.g. Vichy, St Yorre) which will rebasify the body which has created a lot of acid during exercise, and reduce muscle aches.
- certain vitamins:B and C.

If you would like to know more about our ingredients, please visit our FAQ.

These nutritional objectives can be achieved by consuming a recovery drink, such as Authentic Recovery. Its composition is specially designed to provide the body with everything it needs to recover optimally and allow you to continue a period of intense work: intense and repeated training sessions, training periods or competitions at close intervals. It optimizes tissue regeneration between workouts.

You can also eat solid foods such as high-protein post-workout chips, Sport Chips. Low in saturated fat, these crispy, delicious chips are a fun and comforting food after a workout!

When and how to consume the recovery drink?

The Authentic Récup’ powdered recovery drink can be prepared with water: 4 x 15g scoops for 250ml of water.
But it can also be consumed with a dairy product such as yogurt or fromage blanc. In this case, it is advisable to reduce the dose of powder (2 scoops instead of 4 because dairy products already contain protein).
Its formula is also ideal for preparing smoothies, milkshakes, or recovery cakes. Don't hesitate to check out our gourmet recipes!

A fun dinner is of course entirely possible, especially if you don't have any other sporting events coming up soon.

boisson de récupération

habits to avoid?

Consuming a beer immediately after exercise is contraindicated. Indeed, even if it is enjoyable and provides a thirst-quenching sensation, in case of dehydration, alcohol will replace the water in the body and dehydrate it even more.
We advise you to start by rehydrating yourself well with water, and later, you can have a beer without any problem! And in the meantime, for the pleasure and comfort side, you can eat high-protein chips!

Other methods to optimize recovery?

- Do active stretching for 5 to 10 minutes to loosen your muscles and relax. But also use relaxation techniques such as sophrology.

- Wear compression clothing for runners: tights, socks or sleeves that facilitate circulation and venous return, prevent the sensation of heavy legs and reduce muscle fatigue.

- Use cold and/or heat: localized on a joint, in the form of a cold or hot shower after exercise or a cryotherapy session.

- Use manual massages with oils or balms or massages with accessories.

Related posts