To Your Health:

Nutrition for Recovery

By Nancy DiMarco, Ph.D.

After a strenuous physical event — such as a cross country meet, a three-game volleyball match or a three-hour soccer game — restoring water and salts, glycogen (sugar) stores and repairing worn muscle tissue are necessary for the body's recovery.

The most important nutrient in the body and the one that needs to be replaced first after competition is water.

Most athletes finish competition dehydrated. Studies show that athletes rarely consume enough fluid during exercise — replacing only 30 to 70 percent of fluid lost through sweat. And even after the competition, athletes rarely re-hydrate properly.

The consequence is reduced performance. A loss of 2 percent of body weight from sweat can decrease performance by as much as 10 percent. 

To adequately re-hydrate, an athlete should weigh himself before and after competition and for every pound of body weight lost he should drink 20 ounces of fluid. Beginning immediately.

Salt losses during competition can vary from athlete to athlete. But having salts in the fluid used to re-hydrate will help minimize urinary losses and also increase the drive to drink. Fluids that are refrigerator temperature and contain about a teaspoon (5 grams) of salt per quart have been shown to increase fluid consumption after competition.

Sports drinks like Gatorade or Powerade, a re-hydration solution like Pedialyte, salty foods like pretzels or crackers or simply salting food during post-exercise meals should be adequate to replace lost salts.

Glycogen stored in the muscles is an athlete's best tool against the onset of fatigue. Once muscle glycogen is depleted, an athlete has little choice but to either slow way down or stop.

Filling up after a competition on carbohydrates — which are converted into muscle glycogen —is the second most important component of the recovery process. Studies have shown a direct relationship between the amount of dietary carbohydrate consumed and post-exercise glycogen creation.

Immediately after competition, the athlete should consume 0.5 to 0.75 grams of carbohydrate per pound of body weight. So, a 150-pound athlete would need to eat 75 to 112.5 grams of carbohydrate such as bananas, sports drinks, raisins, potatoes, corn chips, white or whole grain breads or candy during the first two hours after the event.

During the next 24 hours after competition, an athlete should consume 3.5 to 5 grams of carbohydrate per pound of body weight. That means our same 150-pound athlete would need 525 to 750 grams of carbohydrate spread throughout the day.

And foods that have a high glycemic index, such as the ones mentioned above, further enhance glycogen creation.

Frequent exercisers also may deplete important nutrients that help with muscle repair. Protein-packed foods such as chicken, fish, lean beef, lean pork, legumes, peanut butter, eggs and milk will help replace those nutrients and should be consumed in moderate to large quantities three to four hours after hard competition.

Dr. Nancy DiMarco is a research professor in the Department of Nutrition and Food Sciences, nutrition coordinator for the Institute for Women's Health and coordinator of the master's program in Exercise and Sports Nutrition at Texas Woman's University. She can be reached at ndimarco@twu.edu.

Nutrition Tips for Recovery from Exercise

• Weigh yourself before and after the competition and immediately after the event replace every pound lost with 20 ounces of fluid
• Make sure the fluid is refrigerator temperature and contains about 1 teaspoon of salt per quart
• Continue to drink fluids during the two to four hours after an event until all fluids are replaced
• Caffeine and alcohol are not fluid replacement beverages and may contribute to even further dehydration
• Consume 0.5 to 0.75 grams of carbohydrate per pound of body weight the first two hours after the event.
• Consume 3.5 to 5 grams of carbohydrate per pound of body weight the following 24 hours
• Eat a moderate to large meal containing high quality protein three to four hours after competition to repair and replace muscles broken down during the event

For Further Information Contact:

Roy Kron
Director of News and Information
Tel: (940) 898-3456
e-mail: rkron@twu.edu