Athletes have more than one important parameter in their recovery process. The most important criteria for recovery after exercise/match or between two training sessions are; Rehydration is the filling of energy stores, muscle tissue repair and immune system renewal.
The first concept is rehydration and refers to the recovery of fluids lost while doing sports. It is estimated that athletes should consume post-exercise fluids that are at least 150% of the fluid they lose through sweat during exercise. Recovery drinks may also contain minerals, carbohydrates, proteins to optimize and accelerate recovery. Besides water, mineral water, milk and sports drinks can be used for hydration
Secondly, to guarantee energy recovery after a training session or match, more carbohydrates need to be provided in subsequent meals. The goal is to maximize muscle glycogen, known as the athlete's “gasoline.” Recommended foods in this case include fruit, pasta, rice, quinoa, potatoes and corn
The third concept refers to the idea of athletes eating appropriately in terms of protein during the recovery period; Thus, muscle tissue is repaired and renewed more quickly. To achieve this, foods with high protein content, such as fish, seafood, meat and eggs, are very important.
Finally, the focus should be on the consumption of foods containing natural and anti-inflammatory components that provide vitamins and minerals for the renewal of the immune system and tissue system. . In this context, foods rich in antioxidants, such as forest berries (strawberries, raspberries and blueberries), cherry juice and foods rich in vitamin C or anti-inflammatory properties, such as turmeric and ginger, are very useful.
An important factor in the healing process. All practices are steps that must be applied continuously, not for a single training or match. Fast recovery is key to achieving better and higher levels of performance.
Read: 0
