Informations - Recovery
The last couple of years, recovery has become more important. Athletes are recommended to take enough rest and sleep and to reduce the daily stress to a minimum.
What you eat and how much you eat, especially in the days and hours before and after a competition, is of great importance for your recovery. The timing of the nutrient supply is particularly important.
As well as before, during and after the effort, fluid is of essential importance. When you only drink water in long lasting efforts, the feeling of thirst can be saturated, without the body being hydrated sufficiently.
The timing for carbohydrate intake is very important for the replenishing of the glycogen reserves. The first 2 hours after the effort, the muscle cells are the most sensitive for insulin, afterwards this sensitivity declines. That is why you should drink a sports drink rich in carbohydrates immediately after the effort or training.
Antioxidants ensure a fast elimination of waist substances and free radicals, so that muscle stiffness occurs less and the accumulation of free radicals is counteracted.
The branched chain amino acids (BCAA’s) Leucine, Isoleucine and Valine form, in combination with glutamine-peptide, the most important building substances of the muscle mass. They have the feature to stimulate the protein synthesis and shorten the recovery phase in this way.
Creatine, at last, ensures a simultaneous recovery of the necessary strength.
A drink rich in carbohydrates, completed with vitamins and minerals, antioxidants and some important amino acids, consumed immediately after the effort, will ensure a faster and improved recovery.