Principles of proper nutrition during recovery after sports activity

Zeyd Khezr solaj¹ dr. SEIFI-ASGSHAHR,FARNAZ²

1) Master s student in sports physiology (Department of Sports Physiology, Faculty of Educational Sciences and Psychology, Mohaghegh Ardabili University, Ardabil) (responsible)
2) Associate Professor of Sports Physiology Department (Sports Physiology Department, Faculty of Educational Sciences and Psychology, Mohaghegh Ardabili University, Ardabil)

IOI Code : XKZE-KKHFF
Publication : Second International Exercise Physiology Conference(sportuma2023.ir)
Abstract :
    Principles of proper nutrition during recovery after sports activity What do you do to recover your body after exercise to stay energized? You might be surprised, but the actions after the workout are as important as the workout itself and form an important part of the muscle building phase. Body recovery is necessary not only to get better results, but also to prevent injury or muscle soreness. Having a post-workout recovery plan will help keep your energy levels high and help you stick to your fitness plan (Grout et al., 2016). Nutritional recommendations for body recovery after exercise In this part, we will discuss the most important part of body recovery after exercise, i.e. nutritional principles, and we will talk about the dos and don ts of eating after exercise. 1. Stay hydrated! It is necessary to hydrate the body after exercise; Especially if you had a vigorous workout and sweated a lot. Increasing body fluids improves muscle flexibility, increases strength, and prevents muscle pain. Drink at least 500 grams of water or healthy drinks such as coconut water, green or black tea, and sugar-free chocolate milk. You can also choose a low-sugar sports drink. These drinks contain electrolytes such as potassium and sodium that can prevent and relieve muscle cramps. Tip: Avoid excessively sweet, caffeinated and alcoholic drinks that may cause dehydration. 2. Eat a healthy snack! Plan to eat a healthy snack or meal within 45 minutes of finishing your workout. This will help replenish your muscle energy stores and start your body s recovery process. Eat foods that contain carbohydrates and protein. Carbohydrates help restore glycogen levels so the body can recharge its energy levels. Protein also helps the body recover and produces amino acids that help repair and rebuild muscles (Hausswirth & Le Meur, 2011).

Keywords : nutrition recovery after sports activity