Recovery from Hard Exercise

A study from the University of Birmingham in England shows that the quickest way to recover from hard exercise is to eat a high carbohydrate, high-protein meal as soon as possible after you finish exercising.

Athletes train by taking a hard workout on one day, feeling sore on the next day, and taking easy workouts daily until the soreness goes away. Most world-class athletes take two or three hard workouts a week, and spend the rest of the time recovering with easy workouts. Any maneuver that helps an athlete recover faster allows him to do more hard workouts and become a better athlete. Eating carbohydrates puts sugar for energy in muscles, and protein provides building blocks to repair muscles. The athlete should eat lots of protein and carbohydrate immediately after finishing his hard workout, go easy until the soreness goes away and then take another hard workout.

Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Medicine, 2003, Vol 33, Iss 2, pp 117-144. R Jentjens, AE Jeukendrup. Jeukendrup AE, Univ Birmingham, Sch Sport Exercise Sci, Human Performance Lab, Birmingham, W Midlands, ENGLAND

Checked 8/31/08

Get our newsletter