Post exercise recovery is a multifactorial and complex physiological process which directly affects performance and training adaptations. The sustained physical stress in long lasting endurance sports such as cycling, running or triathlon, entails a high demand of nutrients, hydration and tissue repair. Hence, besides a proper diet, which is the main foundation, taking nutrient supplements during the recovery phase has become a key strategy for athletes and coaches who try to optimise performance and prevent overtraining.
Following are some of the most interesting supplements or strategies to maximise recovery after competing or long duration workouts.
Glycogen replenishment: post-exercise carbohydrates
Muscle glycogen is the main energy source for high intensity exercise, but can also become depleted during moderate intensity or long lasting workouts. After a session of this kind, glycogen levels can diminish drastically, compromising recovery and afterwards performance for several days. An efficient glycogen replacement must begin at the post exercise anabolic window (within the first two to four hours).
The recommended carbohydrate intake in this phase is 1.0 to 1.2 g/kg/h spread along regular intervals. High speed absorption carbohydrate supplements, such as maltodextrin, dextrose or formulated sports drinks, can help this process. Besides, its combination with protein (3:1 or 4:1 ratio), enhances glycogen re-synthesis by stimulating insulin secretion.
Obviously a diet rich in carbohydrates will help to replenish muscle glycogen but these sort of post workout supplements (carbohydrate drinks, recovery drinks), can help to do it quickly or as an alternative when the “stomach is closed” and the athlete hardly feels like eating, or entails a great effort to do so.
RECOVERY DRINK - Proteína Grass Fed - Recuperador Muscular
Recovery Drink es un complemento alimenticio a base de proteína, hidratos de carbono, creatina, lino dorado, triglicéridos de cadena media (MCT) y L-arginina para tomar después de un entrenamiento o un esfuerzo, ya que aporta más de un 40% de proteína de alta calidad
Proviene del concentrado de proteína de suero de leche GRASS FED (vacas alimentadas de pasto sin el uso de antibióticos ni hormonas de crecimiento), no contiene gluten y tiene menos de 2g de azúcar por toma para no interferir en la asimilación de nutrientes.
2. Proteins and amino acids for muscle recovery
Protein catabolism is a possible consequence of prolonged exercise, especially if carbohydrate intake during the workout hasn’t been appropriate, hence muscle repair requires an adequate amount of amino acids. Having 20 to 40 grams of high quality protein (milk whey, for example), immediately after exercise favours protein synthesis. Therefore a protein shake or recovery drink which includes this, is a good option.
BCAA (branched chain amino acids; leucine, isoleucine and valine), have been extensively studied for their potential anabolic effect. In particular, leucine acts as a metabolic signal and can be a key component to promote new myofibrils synthesis. However its isolated effectiveness is less than a complete protein source, hence, it’s better to choose whey protein than only a BCAA, since it doesn’t contain only BCAA but also other amino acids.
WHEY PROTEIN - Batido de Proteínas Grass Fed - 1000g
Complemento Alimenticio en polvo a base de proteína concentrada de suero de leche.
Whey Protein es un complemento alimenticio en polvo a base de proteína concentrada de suero de leche. Apto para dietas vegetarianas, no contiene gluten, es alto en proteína y bajo en grasa y carbohidratos. Está formulado con Proteína concentrada de suero de leche GRASS FED como ingrediente principal. Aporta 23g de proteína y menos de 1.9 g de azúcar por toma.
3. Creatine for energy and neuromuscular recovery
Although it’s most commonly used in anaerobic sports, creatine can also benefit endurance athletes. A 3 to 5 g/day intake has shown to improve phosphocreatine reloading, reduce muscle damage induced by exercise and diminish post exercise inflammation. Besides, some studies suggest a positive effect on the cognitive function under a state of fatigue. It’s not a necessary supplement such as the previous ones, but it can help.
CREATINA Creapure® - 100% Monohidrato - 300g
CREATINE Creapure® es un producto sin gluten y vegano, compuesta únicamente de Creatina monohidrato 100% Creapure® sin conservantes, estabilizantes o maltodextrinas añadidas."
Creapure® es una marca, además de una patente, de Creatina Monohidrato al nivel más puro".
Las principales diferencias de Creapure® respecto al resto de creatinas son las siguientes:
- Su nivel de pureza es del 99,9%, mientras que las otras creatinas están al 98-99%.
- Es sometida a rigurosos controles de calidad, donde cada lote se analiza de forma individual.
- Es un ingrediente que figura en la LISTA DE COLONIA.
- Creapure es sinónimo de fiabilidad, ya que cumple una normativa muy estricta y son muchos los deportistas que la consumen desde hace muchos años.
4. Omega-3 and natural anti-inflammatory supplements
Intense training produces an acute inflammatory response. Omega-3 fatty acids (especially EPA and DHA), modulate inflammation. Its regular consumption (1.5 to 3 g/day), can diminish muscle soreness, improve muscular function and favour post exercise recovery.
Other substances such as curcumin (turmeric extract), blueberry polyphenols or tart cherry juice/extract, have shown antioxidant and anti-inflammatory effects that may accelerate functional recovery without negatively interfering with training adaptations.
FISH OIL OMEGA 3 - Suplemento Deportivo - 120 Perlas
Omega 3 de pescado de calidad premium procedente de fuentes sostenibles y procesado con métodos patentados de la marca Solutex ®
Cada perla aporta 600 mg de Omega 3 con 500 mg de DHA y 100 mg de EPA en forma de triglicérido natural, que es la forma natural de los lípidos en la dieta y no en forma de Etil Éster sintético, consiguiendo así mayor capacidad de absorción y biodisponibilidad.
5. Rehydration and electrolyte reposition
During endurance events and depending on the environmental conditions, liquid and electrolyte loss may be about 1.5 to 2.5 litres per hour. An inadequate replenishment can cause hyponatremia, muscle cramps, fatigue and performance worsening. It’s suitable to rehydrate after training with 150 to 200% of the liquid lost, adding electrolytes to that drink if possible.
Electrolyte supplements, either as effervescent tablets or isotonic solutions, are a good option and must contain sodium (500-700 mg/l), potassium, magnesium and calcium to restore the hydroelectric equilibrium.
HYDRAZERO EFFERVESCENT - Sales minerales
HYDRAZERO EFFERVESCENT, se presenta en formato de tabletas efervescentes que se disuelven completamente en tu bidón, ayudando a reponer las sales minerales durante el ejercicio.
Su práctico formato y fácil transporte garantiza un aporte constante de nutrientes esenciales para un rendimiento óptimo durante la actividad deportiva
6. Specific supplements against fatigue and muscle damage
Muscle fatigue isn’t only about energy, it’s also neuromuscular and structural. Some supplements can help to reduce it:
- Magnesium: essential for muscle contraction, its deficiency is tied to cramps and fatigue. It also improves sleep.
- Zinc and selenium: promote endogenous antioxidant defence.
VEGAN MAGNESIUM BISGLYCINATE - Suplemento Vegano - 90 Cápsulas
El ingrediente principal de las cápsulas de Magnesio es el Bisglicinato de Magnesio Quelado de la marca Albion®. Con 400mg de este ingrediente combinado con Zinc y Vitamina B6 para potenciar los beneficios en el rendimiento físico.
Cada cápsula aporta 72 mg activos de Magnesio de máxima biodisponibilidad y un 15% de VRN de Zinc y Vitamina B6, aptas para veganos.
Se han empleado antiaglomerantes orgánicos derivados del arroz ecológico.
Practical applications and personalisation
Supplementation effectiveness depends mostly on individualisation. Variables such as the kind of sport, the degree of training and especially the athlete’s nutrition, must be taken into account in order to design a proper strategy.
Besides, it’s very important to highlight that supplementation must not substitute a balanced diet. Its function is complementary, especially under high demand circumstances, lack of time or if it’s logistically difficult to cover the dietary needs in a conventional way.
Following, there’s a table summarising the recommended supplements to improve recovery after long lasting activities, in order of importance.
| Priority | Suplement | Main function | Suitable amount |
| GOLD | Carbohydrates | Glycogen replenishment | 1.0-1.2 g/kg/h post-exercise |
| GOLD | Protein (whey, soya) | Muscle synthesis and repair | 20-40 g post-exercise |
| GOLD | Electrolytes (Na, K, Mg, Ca) | Hydration and neuromuscular function | According to sweat rate |
| SILVER | Omega-3 (EPA/DHA) | Inflammation reduction and muscle soreness | 1.5-3 g/day |
| SILVER | Magnesium | Cramp and fatigue prevention | 200-400 mg/day |
| SILVER | Zinc and selenium | Antioxidant support and overall recovery | According to individual needs |
| BRONZE | BCAA (leucine, isoleucine, valine) | Anabolic stimulus and muscle recovery | 5-10 g |
| BRONZE | Creatine | Energetic and neuromuscular recovery | 3-5 g/day |
| BRONZE | Curcumin / polyphenols | Natural anti-inflammatory and anti-oxidiser | 500-1,000 mg/day |
Conclusion
Recovery in endurance sports with multiple long lasting sessions demands a multi-factorial strategy in which nutrition supplements can play a key role. Diet must be the priority, the base of the pyramid, and supplementation a complement. Scientific evidence supports using carbohydrates, proteins, BCAA, creatine, omega-3 fatty acids, natural anti-inflammatory substances, electrolytes and micronutrients within the right context.
A personalised plan allows to speed up energy recovery, minimise muscle and neuromuscular damage, maintain the hydroelectric balance and improve the athlete’s overall wellness and rest. The coach and sports nutritionist’s role is key to integrate all these resources in an efficient and healthy manner within the training program, hence having support and tracking from experts is always suitable.
