Most of us finish a ride tired, but not everyone is hungry after training – making it easy to miss out on crucial refuelling. Eating the right food during your recovery window makes the most of your hard work and gives you the biggest performance gains, says OTE performance nutritionist, Annie Simpson.
“We are constantly looking to improve our sporting performance, mostly through our training,†says Simpson. “However it is actually during the recovery process that performance gains are made. Consuming the right nutrition during this period can help to speed up recovery and will supply your body with the correct resources to develop these training adaptions.
“A lot of emphasis is often placed on protein for recovery but research has shown it is actually the combined intake of protein and carbohydrates that is most beneficial. Carbohydrate intake stimulates an increase in the hormone insulin, which in turn stimulates the muscle to take up amino acids.
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“You can opt for a meal, light snack or a recovery shake, as long as they contain the three key components it really is up to you. Many people are often faced with supressed appetite after training and so a convenient recovery shake, like an OTE protein drink, is an easy way to get all your recovery needs rolled in to one.
“But it doesn’t stop there in the quest for optimal recovery – it is important to consider timing as well. Try to consume your recovery food or drink as close to the end of training as possible. The 30 minutes straight after exercise is called the ‘Window of Opportunity’ as it is during this period that there is enhanced muscle uptake and retention of amino acids.
“When thinking about your recovery nutrition after a training session, there are three key components you need to consider: protein, carbohydrate and hydration.â€
Protein to Repair
Carbohydrate to Refuel
Fluid to Rehydrate
Continue to eat
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