Recovery plays a key role in the overall performance equation. The target window after competition is the first 15-20 minutes when glycogen synthesis is at it’s peak. This is the primary opportunity to maximize your muscle energy stores. By far, the two most important components are fluid recovery and carbohydrates.
There are three components to recovery:
Rehydrate:
For fluids, you need to consume 3 cups per every pound sweat lost. For some people who sweat a lot, this can be a huge amount, sometimes up to 4-5 litres.
Refuel:
For carbs, you want to consume a fast acting carb that is readily available to the body. This is why sports drinks come in very handy. They are created with an optimal dilution of sugar to water to mimic the osmolality of blood and thus allow rapid removal from the gut into the system. Careful though, not all sports drinks are created equal. Look for one that has 15-16 grams sugar per cup/250 mL.
On the protein front, some recent research has shown that a small amount of protein can help enhance glycogen synthesis but carbs are still by far the most important during the recovery period. The amount of protein in the studies is very small; about 8 g total or the equivalent of 1 oz. meat, 2 Tbsp nuts or 30 g cheese. A small snack and a sports drink should be more than enough to aid recovery.
Replenish:
Within 2 hours of your competition or work out you should follow up with a balanced meal consisting of high carbs and moderate amounts of protein to maximize your full recovery. Continue to rehydrate with more fluids and be careful with alcohol intake. Alcohol can reduce muscle glycogen synthesis and can worsen any injuries you may have suffered.