Post-performance

Post-performance nutrition should focus on replacing energy stores as quickly as possible. This is best achieved through proactive recovery enabling optimisation of body repair and regeneration processes. Post-performance nutrition involves replacing energy stores following exercise as quickly as possible. How well athletes recover after a session of exercise will have an impact on their ability to perform in future training and competition.

A post-performance nutritional plan aims at returning the body to its pre-event state as soon as possible. This is best achieved through proactive recovery, i.e. active recovery rather than prolonged rest. This means that refuelling (carbohydrate) and rehydration (fluid and electrolytes) should begin immediately (ideally, within 30 minutes) and continue for 8-12 hours following the performance. This enables optimisation of body repair and regeneration processes.

The best way to recover is to act quickly and eat food with high carbohydrate content. An intake of foods with a high glycaemic index (GI) is most beneficial as it raises blood glucose levels faster than low GI foods. Rehydration should involve an increased level of electrolyte and carbohydrate than previously prescribed (during activity) as well as an increased quantity. Dietary protein consumed immediately after a session is taken up more effectively by the muscle for rebuilding processes (as exercise can cause a substantial breakdown of muscle tissue) than is protein consumed hours afterwards. Active rest (light exercise such as walking and stretching) enhances recovery of body systems damaged by the stress of the activity.

It can be difficult for athletes who take part in multiple training sessions each day or who train for extended periods of time to replace fuel and fluid stores adequately. Extensive, strict planning is required.

Further reading on nutritional considerations during performance can be found on the following websites: