I want to talk nutrition & recovery for all you crazy people pounding the cement daily. Whether you are a park runner each Saturday or a hardcore competitor. Post-exercise nutrition for athletes is often overlooked with just the focus of carb loading or fat loading before a race. Refuelling is so important for optimal recovery with prevention of soreness & infection. When we exercise a hormone called cortisol is secreted adrenal glands, it modulates our stress response. In small bursts cortisol is good but prolonged production of this hormone can lead to a catabolic state where the muscle is broken down, and fat is stored. Excess cortisol can lead to poor sleep quality, constant fatigue, abdomen weight gain, easily open to infection, back aches & headaches, low libido, poor digestion & anxious feelings. The importance of addressing cortisol levels is so it doesn't develop to adrenal fatigue.
Carbohydrates are your best friend. The amount you eat is dependent on training length, weight and goals. Carbohydrates consumed in the 30-minute window post exercise is turned into muscle glycogen not fat, restoring your muscle glycogen is similar to topping up the fuel in your car- refuelled and ready to go again. Healthy options such as bananas, rice, quinoa, dates, sweet potato & oats are a great nutritional option, protein & carbohydrate shakes are easily accessible for people on the go but not recommended as your everyday recovery meal.
If you experience stomach upsets during training & races you could be eating something not right for your body. If you're not recovering well and find your always getting sick or you simply need nutrition advice for pre, during and post race a sports nutritionist can provide individual meal plans tailored to your dietary specifications and goals.