RECOVERY
nutrition
performance
performance nutrition
EgdVXi^kZgZXdkZgnVaadlhi]ZWdYnid\gdlVcYVYVeiidigV^c^c\adVYhVcYidgZeaVXZZcZg\n!
Ój^YVcYZaZXigdaniZhjhZYYjg^c\ZmZgX^hZ#I]Z[daadl^c\(hiZehl^aadei^b^hZgZXdkZgnl^i]
Zgnl^i]
[ddYVcYÓj^Yh#
Step 1
Begin well fuelled and hydrated
=eeZ\k[bb_d]WdZ^oZhWj_edX[\eh[jhW_d_d][d^WdY[if[h\ehcWdY["h[ZkY[i
j^[h_iae\_d`kho"_cfhel[iYeehZ_dWj_edWdZcWn_c_i[i]W_dijejhW_d_d]$
Ki[\kbfh[#[n[hY_i[c[WbiehidWYai_dYbkZ[0
™'Xjeh-%\WgZV`[VhiXZgZVal^i]
'%%baadl[Vib^a`
™&hVcYl^X]'ha^XZhWgZVYdggdaal^i]
)*\]Vb $X]^X`ZcVcYhVaVY
™'ha^XZhd[idVhil^i]WV`ZYWZVch
™hdYV[Vgadg'hbVaaha^XZhl]ZViZc
WgZVYVcY&hXgVbWaZY $edVX]ZYZ\\
™&XjeeVhiVl^i]&%%\bZViVcY&Xje
kZ\ZiVWaZh
™&iWheYg^ZY[gj^i
>[ndjYdcÉi]VkZi^bZ[dgV[jaabZVaWZ[dgZZVganbdgc^c\hZhh^dchdgXdbeZi^i^dchignVa^fj^YbZVa#
I]ZhZVgZZVh^anY^\ZhiZYVcYZbein[gdbi]ZhidbVX]l^i]^c]djg#)&&#+&&cbe\j^[\ebbem_d]Wh[]eeZb_gk_Zc[Wbi0
b_gk_Zc[Wbi0
™GZVYnidYg^c`]^\]egdiZ^c!]^\]
XVgWd]nYgViZh]V`Zh
™B^a`h]V`Zhadl[Vi$ÓVkdjgZYb^a`
Step 2
™Hbddi]^ZhbVYZl^i]'%%baadl[Vi
b^a`VcY&"'e^ZXZh[gj^i
™9g^c`^c\nd\]jgi
During a session, replace fluids and fuel
<bk_ZWdZ[d[h]oh[gk_h[c[djim_bblWho_d[WY^jhW_d_d]i[ii_ed$J^[h[\eh["oekd[[Zje
ced_jehoekh^oZhWj_edWdZadem^emckY^oekd[[ZjeZh_da$
6cnlZ^\]iadhiYjg^c\VigV^c^c\hZhh^dcl^aaWZ[gdbÓj^YadhhZhadhii]gdj\]hlZViVcY
gZhe^gVi^dcZ#\#>[ndjadhZ&`\Yjg^c\VigV^c^c\hZhh^dc!i]^hZfjVah&Ad[Ój^Y#
IdgZeaVXZi]ZhZadhhZhndjcZZYidYg^c`VWdji&#'Ad[Ój^Y#IdegZkZcii]ZhZadhhZh^c[jijgZ
igV^c^c\hZhh^dchVYYi]^hVYY^i^dcVaÓj^YidndjgjhjVaÓj^Y^ciV`Z#
8VgWd]nYgViZ[jZa^ciV`ZYjg^c\ZmZgX^hZ^hdcangZfj^gZY[dg^ciZchZ!XVgY^digV^c^c\i]ViaVhih
&"']ghdgbdgZ#JhZ[jaXVgWd]nYgViZ[ddYhVcYÓj^Yh^cXajYZ/
™HedgihYg^c`
™7VcVcV ™Hedgih\Zah
™8ZgZVaWVgh
™?ZaanWZVch $?ZaanhlZZih
Step 3
After exercise, kick start recovery by eating a
high protein, high carbohydrate snack. Eat this
within 30mins of finishing.
I]Z(%b^cjiZhV[iZgigV^c^c\^hi]ZWZhii^bZidgZeaVXZ\anXd\ZcVcYZcXdjgV\ZbjhXaZgZeV^gVcY
\gdli]#7_cje^Wl['&#'+]fhej[_dWdZ+&]YWhXe^oZhWj[i$
F_Yaed[\eeZ\hec[WY^b_ijWdZYecX_d[jecWa[W]h[Wjh[Yel[hoidWYa$
9WhXe^oZhWj[\eeZi+&][WY^
Fhej[_d\eeZi'&][WY^
™,%%"-%%bahedgihYg^c`
™*%%ba[gj^i_j^XZdghd[iYg^c`
™'ha^XZhidVhi$WgZVYl^i]_Vb
dg]dcZndgWVcVcVidee^c\
™&aVg\ZWVedgWgZVYgdaa
™&bZY^jbhdYV
™'ha^XZhbVaiadV[
™(hXdiX]eVcXV`Zh
™'XZgZVaWVgh
™&aVg\Zdg'hbVaa!Wjch!
hXdcZhdgXV`ZhinaZbj[Òc
™&%%\eVcXV`Zh'hiVX`
(%\hngje$_Vb
™(%%\aVg\ZWV`ZYediVid
™)%\h`^caZhhXdd`ZYX]^X`Zc
™*%\d[XVccZYijcV$hVabdc
dgXdd`ZYÒh]
™(%%bad[b^a`
™'%%\ijWd[nd\]jgi
™(%%baÓVkdjgZYb^a`
™&#*ha^XZh(%\d[X]ZZhZ
™'Z\\h
™&'%\d[id[j
™'%%\d[WV`ZYWZVch
™+%\d[cjih
™&*%\Xdd`ZYaZci^ah$`^YcZn WZVch
+
;nWcfb[h[Yel[ho_Z[Wi0
=
™i^cd[WV`ZYWZVchdc'ha^XZhd[idVhi
™&WgZVYgdaal^i]bZViÒaa^c\ aVg\ZWVcVcV
™(%%\Wdla[gj^ihVaVYl^i]'%%\[gj^i"ÓVkdjgZYnd\]jgi
™(%%\aVg\ZWV`ZYediVid WV`ZYWZVch \aVhhd[b^a`
™'%%\&$( "&$)e^ooVl^i]X]^X`Zc$bZViVcYkZ\ZiVWaZh
™e^ci(%%baa^fj^YbZVahjeeaZbZci
hZZide*XdbbZgX^VagZXdkZgnYg^c`h
™e^ciÓVkdjgZYb^a`
™e^ci(%%bab^a`h]V`Zdg[gj^ihbddi]^Z
hZZide*]dbZbVYZgZXdkZgnYg^c`h]dbZbVYZ
™&hedgih$egdiZ^cWVgh
V^b[dg&%\egdiZ^cVcY*%\XVgWd]nYgViZ
™&aVg\ZWdla'XjehWgZV`[VhiXZgZVal^i]b^a`
™&XZgZVaWVg '%%\XVgidc[gj^i"ÓVkdjgZYnd\]jgi