At any age, athletic performance and recovery from exercise are enhanced by good nutrition. Recovery nutrition goals include: replenishing fluid and electrolytes (sodium and potassium), replacing muscle fuel in the form of carbohydrates (e.g., grains) providing protein to help repair damaged muscle tissue and stimulate development of new tissue, and timing meals and snacks to make the most of the hard work you’ve work just completed. Let’s examine each of these topics in more detail:
• Fluids. As you age you lose sensitivity to thirst. Your cells need fluid to function, making it critical to replenish fluid lost through a workout. Dehydration may lead to increased fatigued, decreased performance, and muscle cramps before, during and after exercise. Drink approximately 8 – 10 ounces of water during a workout, as well as prior to and following exercise, to help prevent dehydration. Sports drinks are necessary ONLY for moderate to high intensity activities lasting more than 60 minutes.
• Carbohydrates. Carbohydrates are the most important source of energy for higher intensity or longer duration physical activity. It is necessary to replenish the glycogen (stored sugar in your liver and muscles) used to fuel your exercise session. Carbohydrate-rich foods, with the appropriate amount of fluid, transport fuel to your muscles more quickly. To help speed up your recovery after intense exercise, include complex carbohydrates, such as brown rice, oatmeal or oat bran cereal, and whole grain breads, bagel or English muffin.
• Protein. By including protein with at least two meals a day, you are likely taking in enough protein to build, repair and protect your muscles. Adequate protein before exercise may also help to reduce post-exercise muscle soreness. Red meat, poultry, fish and low-fat dairy products are good sources of protein. For vegetarian diets, beans, nuts and soy can be used to increase protein intake.
• Nutrient timing. Ideally, you should be eating anywhere from 15-60 minutes after your workout. You don’t need to refuel your body with a large number of calories. Examples of appropriate snacks, which include sources of protein and carbohydrate mentioned above, are: Greek yogurt topped with blueberries, a sliced apple with peanut butter or finger vegetables with a side of hummus.
• Vitamins and minerals. Fruits and vegetables help to ensure you are meeting your daily nutritional requirements. Including a “rainbow” of fruits and vegetables in your diet supplies your body naturally with vitamins, minerals and antioxidants (think berries, winter squash, broccoli, tomatoes, apples, beets and cauliflower). Although there’s is no harm in taking a multivitamin, a healthy, balanced diet should cover your vitamin and mineral needs without the additional supplements.
Proper nutrition is also important on your “rest” days. Consider this break from exercise as the perfect opportunity to nourish your body with a well-balanced diet. Your body will thank you during your next bout of physical activity with increased strength and endurance.
References: Stacey Frattinger, BA, BS, RD, CHFS
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