The 4 R’s of Recovery What happens to our body when we train? Deplete glycogen stores (dependent on duration of exercise) Significant stress placed on muscle with intense exercise Oxidative damage Breakdown of protein and muscle Loss of fluids and electrolytes Water Loss Weight Loss Effects (200lb.Male/150lb. Female) 1-2% 1-2lbs./1.5lbs. Thirst 5% 10lbs./7.5lbs. Discomfort, fatigue, loss of appetite 7%(Danger) 14lbs./10.5lbs. Above symptoms worsen, difficulty swallowing 10% 20lbs./15lbs. Above symptoms, loss of walking ability 15% 30lbs./22.5lbs Above symptoms, delirium, shriveled skin 20%(Death) 40lbs./30lbs. Above symptoms, organ shutdown (kidneys) Hydration Preparation and Maintenance Drink 16-20 oz. throughout 2 hours pre-exercise Drink another 16 oz. 10-15 minutes pre-exercise Drink 4-6 oz. of cold fluid every 10-15 minutes during exercise What is necessary for recovery? REHYDRATE Replace fluids lost during exercise Drink 16 ounces of fluid/pound of bodyweight lost Monitor urine color – the lighter the better REFUEL When? Within the first hour post-exercise What? Fast-absorbing CHO – replenish glycogen REFUEL Within 4 hours post-exercise A balanced meal of slow-absorbing CHO, PRO, fresh fruits/vegetables REPAIR Protein to REPAIR and REBUILD damaged tissue and limit breakdown Fast-absorbing CHO/PRO mix to optimize REPAIR & REBUILD Antioxidant nutrients to minimize oxidative damage Post-workout meal is equally as important as pre-workout meal and should include CHO, PRO, Essential Fats and Antioxidants REST Identify and obtain the amount of sleep you need Keep a regular sleep schedule Create an optimal sleep environment: quiet, dark, cool, and comfortable Avoid stimulants such as caffeine before bed Rest is necessary to replenish glycogen stores Walters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002. Effects of Sleep Deprivation May reduce cardiovascular performance Reduces reaction time Reduces ability to process information Reduces emotional stability Walters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002. Nutrient Timing Questions??