#1) Eat a nutrient dense meal directly after a heavy exercise session and or competitive event. This meal should be eaten at least 60 min to 1 1/2 hours after the training session or event. The suggested macro nutrient (i.e. fats carbohydrates, proteins) percentage is 60% carbohydrate and 40% protein. Consuming carbohydrates will restore glycogen (energy stores i.e. sugars) that aid in recovery process, and consuming proteins aid in the repair of muscle tissue that has been overused and broken down during the stressful activity. Consuming fats should be limited to healthy fats that are rich in omega 3’s which help manage inflammation.
#2) Consume a diet rich in healthy fats, such as omega 3’s. This aids in the managing the inflammatory response that occurs in the body and may limit soreness and the delayed onset muscle soreness that is experienced after a heavy training session and or competitive event. Just a note in order to achieve the maximum benefit you must consistently consume healthy fats either through supplementation i.e. in pill form or consume meals that have foods rich in omega 3’s such as fish, some nuts and seeds, and plants.
#3) Choose and consume colorful fruits that are nutrient dense which includes:
These and other dark colorful fruits promote healing and accelerate the elimination of waste products created during heavy exercise and competitive events.
#4) Choose green leafy and Cruciferous vegetables and vegetables such as broccoli, Cauliflower, Brussel sprouts, and such as
Examples of green leafy vegetables:
These all help in the management of the inflammatory response that is triggered from heavy bouts of exercise and or competitive event. These foods also provide the vitamins and minerals needed to promote healing and repair
#5) And on of the most ignored nutrients WATER - you must hydrate before during and after your heavy training sessions and competitive events, or just to maintain a healthy body. As you may know this is essential to your recovery and healing regimen, which helps regulate body temperature, replace water lost during activity, and helps remove waste products from the body produced during heavy bouts of exercise and competitive events. The rule of thumb when it comes to water consumption is to drink at least 2 fluid ounces per pound of this may not be sensible or practical for most so what I suggest is to try to drink at least have of this suggested amount per day.
#6) Consuming Fermented Foods such as:
High Quality Dairy yogurt
Fermented Vegetables i.e. pickles, sauerkraut, pickled ginger, Kimchi etc.
These promote gut health which is essential to the absorption of nutrients the body needs to recover. An unhealthy gut can lead to inefficient absorption and of nutrients during the digestion process and wasted nutrients that pass through the system unused. These foods also promote healing through reduction of inflammation in the gut which boosts immunity a major factor in accelerating the recovery process.
Coach E. Allen