Post-Event Recovery

Refuelling is a key priority in recovery. The rate of muscle glycogen storage is slow and it takes about 24 hours to restore depleted fuel stocks back to their resting level. Therefore if the time between sessions is short (< 8-12 hours) it makes sense to make every moment count try; to eat a carbohydrate rich meal or snack within 30 minutes of finishing each exercise session. Eating at least 50-100g of carbohydrate is enough to start the refuelling process, then aim for another snack or meal within the next 2 hours.

Thinking ahead is the key to good post-event recovery. If the thought of preparing a meal after exercise is just too much then having a healthy meal already prepared is a good plan. A carbohydrate-rich drink is a great quick choice to refuel as you are likely to need rehydrating too. Snack foods which can travel with you are also useful and include bars, fruit, sandwiches. Think ahead to have something on hand after the session. Cereal, toast or a fruit smoothie can be quickly prepared when you get home if you have not prepared a meal or haven't any leftovers.