Episode 4: Recovery Part 2- Nutrition Strategies for Recovery from Training

Recovery  Part 2: Nutrition Strategies for Recovery

The foundations of recovery include adequate nutrition to support training and recovery. Getting the right quantities of macronutrients and specifically protein and carbohydrates. 

Once the timing and intake of these nutrients are optimized then it is important to look at other factors including micronutrients and supplementation. 

Justin and Katie share their own experience with recovery 

The 4 R’s Framework for recovery: https://pmc.ncbi.nlm.nih.gov/articles/PMC7796021/

Rehydrate, Refuel, Repair, Rest

We review why carbohydrates are so important for recovery from exercise. Following endurance training, replenishing muscle glycogen is critical, especially when there is another training session within 4-6 hours. 

Katie discusses how the muscle and liver cells are very sensitive to insulin after exercise and therefore when we consume carbohydrates and elicit an insulin response there is a greater rate of carb intake into glycogen storage. This allows for the body to quickly refuel or replenish glycogen stores that were depleted during exercise. Insulin also helps transport nutrients to the muscle cells. This is why it might be helpful to have carbs in addition to protein for muscle recovery. The insulin might be helpful for anabolism or the rebuilding of muscle post exercise. https://portlandpress.com/biochemj/article-abstract/478/21/3827/230182/Interactions-between-insulin-and-exercise?redirectedFrom=fulltext

Katie shares her experience using a continuous glucose monitor and how this has helped her figure out how to fuel with carbs post exercise. 

Protein is also important! Carbohydrate consumed with protein after exercise may enhance glycogen synthesis but only if the protein is added is not in replacement of carbohydrates.” https://pmc.ncbi.nlm.nih.gov/articles/PMC10054587/

Katie recommends consuming most of the daily carbohydrate intake before, during, and after exercise. Then having lower glycemic, high fiber carbohydrates the remainder of the day to maintain balanced blood glucose levels. 

Hydration is discussed and what to do when there is a lack of appetite post workout

• Dehydration can disrupt performance, but dehydration can delay recovery. 

Nutrition strategies/supplements and recovery- as mentioned already- eating a proper diet and getting enough carbs and protein, etc is going to be foundational. No supplement is going to help you if you don’t eat enough to promote recovery. 

Here are some of the supplements discussed:

• Curcumin (turmeric)
• Tart cherry juice
• Creatine
• Micronutrients- zinc, vitamin C, magnesium, or just take a good quality multivitamin. Consider testing for nutrient deficiencies such as an iron panel. Low iron can cause fatigue and poor exercise performance. Magnesium may reduce soreness and promote recovery 
• Adaptogens- ashwagandha, rhodiola, CBD etc. Might help modulate cortisol levels and some may have potential anti-inflammatory effects. 
• Others such as L-carnitine, L-glutamine, Taurine, HMB (beta-hydroxy methyl-buterate). 
• L-theanine- might be be helpful in promoting relaxation and reducing stress or reducing the mental load of training
• Ketones- There is some research here but not a ton. May alleviate the sensation of fatigue post exercise and may have other impacts on muscle protein synthesis

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: [email protected]