This week’s Speedo Tip of the Week comes from Dr.
Andrew Gregory of Vanderbilt University and professor Joel Stager of Indiana
University. The two experts offer advice on rehydrating and refueling after
workout.The
Tip:
A
workout doesn't stop when an athlete leaves the pool. It's over when the body is
re-hydrated and refueled.
"I
tell athletes to think of recovery nutrition as phase two of a workout," said
Dr. Andrew Gregory, team physician at Vanderbilt University in Nashville, Tenn.
"The ability to perform at a high level the next day is dependent on how well
the body recovers depleted energy stores and repairs muscles."
The
foods best equipped to help with recovery are a mix of carbohydrates and
proteins. Carbohydrate, found in colorful fruits, yogurts, breads, cereals and
more, is the prime source of energy. Protein, found in such foods as peanut
butter, nuts and energy bars, is needed to help repair muscles. Drinks that
contain carbohydrates and sodium, such as sports drinks, also are important
because they replenish the fluids and nutrients lost by sweat.
Timing
is key. Athletes have a 45-minute window of opportunity to maximize recovery,
said Joel Stager, professor of kinesiology at Indiana University and coach for
the Councilman Center Swim Club, a USA Swimming club in Bloomington, Ind.
"Athletes
who eat and drink soon after practice have a distinct advantage over competitors
who do not," Stager said.
In
fact, muscle cells become resistant to absorbing nutrients after two hours, said
Stager, author of a study on the surprising benefits of chocolate milk as a
recovery drink. The study, conducted on Indiana University athletes in 2004,
showed that subjects who drank chocolate milk directly after morning practice
were better able to perform during the afternoon practice.
There
are several reasons for this benefit: liquids are absorbed more quickly than
solids, the carbs and calories of chocolate milk help compensate for weight
loss; the sugar provides extra energy; and the pleasant taste makes it palatable
for athletes who aren't inclined to eat or drink after practice, said Stager.
Whether
swimmers drink chocolate milk or not, they need to see their training as a
24-7 process, said Stager.
"Eating
right, as a key part of that process, may be ultimately as important as swimming
up and down the pool,” Stager said. “Athletes who practice proper recovery
nutrition on a daily basis can train better, ultimately leading to faster times
when it really counts."