Thursday, 24 December 2015

Recovery snacks: ideas to boost your recovery

Recovery snacks are very important and can make the difference between you reaping the benefits of training and not. And so, our Christmas gift you is a special one-page factsheet with lots of  recovery snack suggestions.

Did you know that failing to consume some form of food or snack within 15-20 minutes of finishing training can severely delay recovery, prevent you from adapting and benefiting from the session, and can make you more susceptible to colds and infections?

The recovery snack should contain:
1. Carbohydrates to replace muscle and liver glycogen stores and to suppress cortisol secretion - This is one time when quick release carbohydrates (ie simple sugars) are ok, and often encouraged.
2. Protein to assist with muscle repair (and after a weights session to promote muscle growth).
3. Fluids to rehydrate (and perhaps some sale or electrolytes after prolonged training in the heat).
4. Vitamins, minerals etc to support the immune system (esp Vitamins C & E, Zinc, Glutamine & Probiotics).

Lots more information, and suggestions can be found on the Recovery Foods factsheet.

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