Optimising Recovery 101

Recovery, we’ve all heard it’s crucial for regular gym-goers, but what does recovery actually entail? Why is it important? And what can you do to support it? Let’s take a closer look.

What do we mean by recovery?

Recovery involves a set of processes that begin immediately after exercise, helping to foster adaptation and prepare your body for optimal performance during your next workout.

Why is recovery important?

Optimal recovery is important to promote muscle growth, replace glycogen stores and reduce muscle soreness. When you are fatigued, performance capacity goes down. So, to get the most out of your next workout it’s important you recover as best as you can, which often gets neglected within our busy lifestyles. As well as other important factors such as sleep, stress and stretching, your nutrition can go a long way to help ensure you recover optimally, to reduce fatigue and to help you feel fresh for your next workout.

Three main goals of nutritional recovery strategies:

1) Decrease muscle protein breakdown and increase muscle protein synthesis

2) Restore glycogen stores

3) Replace fluid and electrolytes lost through sweating

Protein for muscle repair

We have previously discussed the importance of protein and how much you require daily. To recap, taking on board some high-quality protein, particularly the amino acid, leucine, after your workout can promote muscle protein synthesis.

In an ideal world you would recover from each training session with a full meal. However, it may not always be convenient to consume a meal straight after your workout, so a go-to recovery supplement bundle could be the perfect addition to your post-workout routine.

Scientific studies have shown that a 40g dose of protein is optimal for recovery following full-body resistance exercise. Furthermore, delivering carbohydrates post-workout replaces glycogen depleted from exercise and can also have a positive effect on the immune system. Good news, when protein is co-ingested with a small amount of carbohydrate, you can achieve similar levels of glycogen resynthesis to those supplying a larger dose of carbohydrate.

PhD’s scientifically formulated Synergy ISO-7, which contains 40g of protein and 17g of carbohydrate, is perfect for supplying your body with optimal doses of protein and carbohydrate – maximising your recovery. You could also pair this with one of PhD’s Smart Jacks – a delicious oven-baked flapjack that packs a 15g hit of protein for sustained energy to keep you going till your next meal. If you want to optimise recovery, PhD’s Recover Smart Bundle features both products!

Another key consideration for recovery is rehydration. Whether it’s a sweaty session or a lighter workout, it is not uncommon to finish your routine in a fluid deficit. Fluid replacement is recommended at 150% of fluid loss, staggered out over 4 – 6 hours of recovery.

Post-exercise nutrition and hydration is crucial for recovery and has been shown to affect subsequent exercise performance. Try Battery +/3 which is an excellent carbohydrate and electrolyte blend that helps to reduce fatigue, particularly useful for your more intense sessions! Also, to save you being caught short without any fluids, missing out on hydration performance gains, the PhD 2.2 Litre water bottle is the perfect exercise companion. Standard bottles just don’t cut it anymore!

Take home message:

The main components to a successful post-exercise recovery drink include:

1) High-quality carbohydrate to replenish glycogen

2) High-quality protein to promote muscle repair

3) Fluid and electrolytes to rehydrate optimally