Recovery nutrition: A window of opportunity

Fall is definitely here and high school sports are in full swing. Unfortunately, many athletes are starting to feel the physical wear and tear of their season. And while adequate nutrition is essential for athletes year-round, recovery nutrition at this time can be the difference between making the postseason or going home.

Many athletes know about the importance of eating breakfast and a balanced pre-game meal to fuel their bodies for performance, yet few understand that post-activity eating is one of the easiest and most effective ways they can noticeably enhance their performance.

There are several misconceptions when it comes to the timing and type of foods that should be consumed post-activity. The timing concept of recovery nutrition is simple; the longer we wait to eat, the longer it takes to recover. With this in mind, athletes should think of recovery nutrition as a window of opportunity.

The recovery window is the initial 30 minutes post-activity (e.g. workout, practice, game, event, etc.) when our bodies' recovery mechanisms are at their greatest potential. During this time energy stores of muscle and liver glycogen are replenished along with fluid and electrolytes lost during intense exercise. Protein synthesis is also kick-started to initiate muscle tissue repair.

The composition of recovery nutrition meals is just as critical as the timing. Carbohydrates, protein and fluids/electrolytes are the three most important components of a post-activity meal. This combination of nutrients gives the body the best chance to recover because it addresses each of the bodies' recovery mechanisms.

Because many athletes lack the appetite necessary to consume enough calories and nutrients through whole foods, a liquid form of food may be the best option for a post-activity meal. Below are some examples of post-activity food combinations that include carbohydrates, protein and fluids/electrolytes:

• 12-16 ounce 1 percent chocolate, strawberry or vanilla milk

• smoothie made with yogurt and frozen berries

• 24 ounces sports drink plus 1/3 cup almonds

• 1-2 portable pre-made instant breakfasts (e.g. Carnation Instant BreakfastTM)

• 2 cups whole grain cereal plus 2 cups skim milk

• 16 ounces sports drink plus 1 sports bar plus 16 ounces water

While consuming a post-activity meal during the recovery window is crucial, it is also important for athletes to continue fueling their bodies throughout the remainder of the day. Eating another meal about two hours after exercise will help complete restoration of energy stores, repair muscle tissue, and replenish fluid and electrolytes.

Athletes who want to boost their performance should make recovery nutrition a priority by including it in their daily routine. While post-activity fueling may be a small adjustment for athletes, the results will have them wondering why they didn't make the change sooner.

Kevin Blume is a student of the Coordinated Program in Dietetics at the University of Idaho.