In a previous post We gave some tips on how to feed during a Mountain Bike test. Following these nutritional guidelines, it is very possible that our body does not reach the goal so worn and therefore it is easier to recover it. Thus, one of the first keys to recover well for the next day is to feed well during the stage, to try to minimize fatigue and wear.
However, sometimes and due to the demands of the competition and despite following a correct nutritional strategy during the stage, it may not be enough to be as recovered as possible for the next stage. Thus, we will indicate some recommendations that can help improve recovery processes and therefore be more competitive day by day or try than performance due to fatigue is attenuated as little as possible.
Time is gold
One of the main premises is to start with the recovery protocol as soon as possible. During the 2 hours after the effort, there is what they call a “open window” period where the body will recover more quickly, due to a series of hormonal and enzymatic changes. So we cannot miss this opportunity. Remember as key the first minutes after crossing the finish line to start your recovery.
Now, what should be done to recover? Basically there are 4 fundamental steps that we describe below.
- Recover liquids
Re-hydration after stage is the first step that should be taken. Recover all lost liquids, to a greater extent due to sweating. An easy rule is to drink 120-150% of the lost body fluid in those first hours. In
Another post We explain how to calculate it, but basically, it can be the difference in weight between the output and the goal.
- Fill the fuel tank
Fundamental, fill the fuel tank (muscle) (glycogen) if the next day one wants to allow the luxury of rolling at medium or high intensity. For this, 1 gr of carbohydrate per kilo of weight must be taken and per hour in the first 2 post-effort (remember, time is gold!).
In this case, and to try to recover liquids, carbohydrates drinks can be a good solution, especially if one arrives with the “closed stomach” to the finish line and does not feel like eating anything.
- Repair damaged structures
In this case we refer mainly to muscle and other small structures that need to be repaired, due to the damage caused by the effort. Who takes care of that? ... Well, proteins!
A small protein intake, accompanying carbohydrates from Step 2, can be a good solution. Someone will be thinking of a "chuleton", but that is not worth that now. It has been proven that some amino acids (microstructures that make up the proteins) are more effective than others, and in this case it seems to be leucine or the well -known branched amino acids (valine - leucine - isoleucine) but with a higher leucine content.
The recipe. What is the optimal amount? Well, about 20-25 grams of amino acids (protein) with a high leucine content, and if possible to repeat this intake every 3-4 hours. A last dose of amino acids, next to a glass of milk before going to bed, also works very well, because during the night, with the dream and with the natural growth of growth hormone, it is when it is better recovered. And from here another advice: Sleep everything you can !!
- Attenuates inflammation
Finally, and not least, we must try to mitigate the inflammatory processes that occur as a result of effort and fatigue. What do I know if this is happening to me? It is enough to press with the fingers of the hand on somewhere in the quadriceps (or to a partner) to see whether or not they hurt the pressure ...
To try to minimize post effort inflammation, it can be used to intake certain micronutrients (vitamins and minerals). Most usually have antioxidant properties or perform other vital functions in the body. Some examples are: vitamin C, vitamin A, vitamin E, vitamins B1-B6-B12, magnesium, selenium, potassium, sodium, etc.
The main sources to find these nutrients are in fruits and vegetables, sports drinks enriched with minerals and vitamins (in some cases also with carbohydrates) and we cannot forget that in some cases all these steps can be made “almost” the 4 in one, resorting to drinks or preparations called “recovery”. It is enough to read their composition, to know these steps inside, which it covers and which no.
On the other hand, there are also the councils based on the experience that George Azapie gave (ex -professional career US. Postal), about what type physical activity perform during periods outside the stage
"If you're standing, sit down; if you're sitting, come together; if you're lying ... Duéme yourself !!"
Drink, eat, sleep and for more kilometers !!
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Dr. Guillermo J. Olcina Camacho
226ers director - Endurance Research Lab.
Gaedaf Research Group Director at the Faculty of Sports Sciences. University of Extremadura.
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