The 4 R’s of The 4 R’s of RecoveryRecovery

What happens to our What happens to our body when we train?body when we train?

Deplete glycogen stores (dependent Deplete glycogen stores (dependent on duration of exercise)on duration of exercise)

Significant stress placed on muscle Significant stress placed on muscle with intense exercisewith intense exercise

Oxidative damageOxidative damage Breakdown of protein and muscleBreakdown of protein and muscle Loss of fluids and electrolytesLoss of fluids and electrolytes

Water Water LossLoss

Weight LossWeight Loss(200lb.Male/(200lb.Male/

150lb. Female)150lb. Female)

EffectsEffects

1-2%1-2% 1-2lbs./1.5lbs.1-2lbs./1.5lbs. ThirstThirst

5%5% 10lbs./7.5lbs.10lbs./7.5lbs. Discomfort, fatigue, Discomfort, fatigue, loss of appetiteloss of appetite

7%7%(Danger)(Danger)

14lbs./10.5lbs.14lbs./10.5lbs. Above symptoms Above symptoms worsen, difficulty worsen, difficulty swallowingswallowing

10%10% 20lbs./15lbs.20lbs./15lbs. Above symptoms, Above symptoms, loss of walking loss of walking abilityability

15%15% 30lbs./22.5lbs30lbs./22.5lbs Above symptoms, Above symptoms, delirium, shriveled delirium, shriveled skinskin

20%20%(Death)(Death)

40lbs./30lbs.40lbs./30lbs. Above symptoms, Above symptoms, organ shutdown organ shutdown (kidneys)(kidneys)

Hydration Preparation and Hydration Preparation and MaintenanceMaintenance

Drink 16-20 oz. throughout 2 hours Drink 16-20 oz. throughout 2 hours pre-exercisepre-exercise

Drink another 16 oz. 10-15 minutes Drink another 16 oz. 10-15 minutes pre-exercisepre-exercise

Drink 4-6 oz. of cold fluid every 10-Drink 4-6 oz. of cold fluid every 10-15 minutes during exercise15 minutes during exercise

What is What is necessary for necessary for

recovery?recovery?

RREHYDRATEEHYDRATE

Replace fluids lost during exerciseReplace fluids lost during exercise Drink 16 ounces of fluid/pound of Drink 16 ounces of fluid/pound of

bodyweight lostbodyweight lost Monitor urine color – the lighter the Monitor urine color – the lighter the

betterbetter

RREFUELEFUEL

When? When? Within the first Within the first hour post-exercise hour post-exercise

What? What? Fast-absorbing Fast-absorbing CHO – replenish CHO – replenish glycogenglycogen

RREFUELEFUEL

Within 4 hours post-exercise Within 4 hours post-exercise A balanced meal of slow- A balanced meal of slow-absorbing CHO, PRO, fresh absorbing CHO, PRO, fresh fruits/vegetablesfruits/vegetables

RREPAIREPAIR

Protein to REPAIR and REBUILD Protein to REPAIR and REBUILD damaged tissue and limit breakdowndamaged tissue and limit breakdown

Fast-absorbing CHO/PRO mix to Fast-absorbing CHO/PRO mix to optimize REPAIR & REBUILDoptimize REPAIR & REBUILD

Antioxidant nutrients to minimize Antioxidant nutrients to minimize oxidative damageoxidative damage

Post-workout meal is equally as Post-workout meal is equally as important as pre-workout meal and important as pre-workout meal and should include CHO, PRO, Essential should include CHO, PRO, Essential Fats and AntioxidantsFats and Antioxidants

RRESTEST

Identify and obtain the amount of sleep Identify and obtain the amount of sleep you needyou need

Keep a regular sleep scheduleKeep a regular sleep schedule Create an optimal sleep environment: Create an optimal sleep environment:

quiet, dark, cool, and comfortablequiet, dark, cool, and comfortable Avoid stimulants such as caffeine before Avoid stimulants such as caffeine before

bedbed Rest is necessary to replenish glycogen Rest is necessary to replenish glycogen

storesstoresWalters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002.

Effects of Sleep Effects of Sleep DeprivationDeprivation

May reduce cardiovascular May reduce cardiovascular performanceperformance

Reduces reaction timeReduces reaction time Reduces ability to process Reduces ability to process

informationinformation Reduces emotional stabilityReduces emotional stability

Walters, Peter Hudson. “Sleep, the Athlete, and Performance.” April 2002.

Nutrient TimingNutrient Timing

Questions??Questions??