21 MAXIMUSCLE:Layout 1 21/2/08 17:09 Page 1
FEATUREHEALTHYTRAINING
Eat Well,
Recover
Faster
If you are planning to run London Marathon or
participate in any endurance activity, then
recovery should be at the top of your priority list.
When training hard, recovery can be the last thing
you think about, but putting the right food into
your body before, during and after training, can
by Lynn Clay, BSc
make a huge difference. Lynn Clay explains…
Balance calories improvement in glycogen replenishment Benefit from Branched
One of the most important factors in (stored carbohydrate levels) when these Chain Amino Acids (BCAAs)
training preparation and recovery is are consumed together. Sports nutrition BCAAs are a sub-group of amino acids
ensuring that you are consuming formulas such as ‘Recovermax’, available which make up the most abundant
adequate calories. When adding mileage, from good health food shops, can make a amino acids in human muscle tissue.
you will burn approximately 1 calorie for big difference to muscle soreness and Amino acids are simply building blocks
each kilogram you weigh for each energy recovery. of protein and can be found in many
kilometre added. That’s an extra 350 foods, particularly high protein. Today,
calories (50 calories per day over a week) Hurry and Hydrate super amino acids can also be found in
for an average 70kg runner when just Dehydration can have a huge impact on protein and carbohydrate sports drinks
adding 5km per week! Close to the performance and immune health. Just 3% too. A study in the International Journal
marathon is not the time to reduce dehydration can decrease power and co- of sports nutrition and exercise
calories, as this can leave your immune ordination by 15%. Just think how much metabolism (Dec 2007) found that
system vulnerable, so gently up your effort you put in to improve your ingesting BCAAs during endurance
calorie intake as you increase your performance and by simply not drinking training reduced muscle markers of
mileage to stay strong. enough fluid, this hard work is lost! fatigue, indicating BCAAs provide great
General guidelines are to consume 2 – 3 support for recovery when taken on
Calculate carbohydrate litres of fluid per day; however this will board during exercise. The easiest way
Ensuring you are eating carbohydrate in need to be complimented with extra fluid to achieve this is via a fortified sports
each meal will keep your energy stores full around exercise. For runs lasting longer drink such as Viper.
for training and provide immune system than 45 minutes, opt for a carbohydrate Addressing the basics of calorie
support too. Opt for low glycemic drink to supply additional energy and balance, hydration and fuel supply will
carbohydrates in your daily food, including improve hydration. Once duration is see your performance soar. If you want
them in each meal, and high glycemic greater than 90 minutes, a drink containing to get the best out of your sport or
carbohydrates around exercise. Ensure electrolytes should be selected to replace training visit www.maximuscle.com and
you include carbohydrate straight after salts lost in sweat. Approximately 0.75 make use of the ‘calorie calculator’ and
exercise, ideally combining carbohydrate litres of fluid should be added per hour of ‘meal planner’ tools, to organise your
with protein, as research shows an exercise in moderate climates. diet for success.
MAR/APR2008GOHEALTHY 21
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