AFTER EXERCISE
GOALS | GUIDELINES |
Glycogen resynthesis/ replenishment
| - Include fast releasing carbohydrates for immediate recovery. The addition of slower releasing carbohydrates will prevent blood glucose fluctuations. |
Protein synthesis/ building
| - Include 10-20g or 1g/kg protein. |
Fluid and electrolyte replacement | - Include water/ fluid. One litre of water is required to replace 1kg of body weight lost during training. - Include the electrolytes sodium, potassium, chloride, calcium, phosphorus and magnesium. - Include 6-10% carbohydrates. |
Lactate and ammonia clearance | - Include protein. - Include electrolytes. |
Immune system support | - Take vitamins and minerals, especially anti-oxidants (Vitamin A, C and E). - Include 5g glutamine per serving. - Proteins also supports the immune system. |
PVM RECOMMENDATION |
RECOMMENDED: Training ³ 90 minutes: 75g RE-IGNITE in 600ml water. Training < 90 minutes: 50g RE-IGNITE in 400ml water.
ALTERNATIVELY: 2 portions FUSION DRINK OR 1 portion FUSION DRINK + 1 PVM ENERGY BAR |
If you struggle to meet your energy requirements or feel that you are not recovering well:
- Consume RE-IGNITE directly after the event/ training AND
- Consume FUSION MASS an hour after the event/ training
Balanced meal 2-3 hours after the event:
This meal is important for optimal replenishment, but even more so if you are going to exercise again the following day or if an event is more than one day. It should contain both carbohydrates and protein. Remember to replace fluids lost during exercise (1-1.5 liter for 1kg water lost during exercise).
SAMPLE MENU: Post-exercise meal |
1 cup cooked rice (preferably parboiled/Basmati) OR 1 cup pasta (preferably durum wheat type) OR 1 large potato, slightly cooled + 200g fish / chicken / lean mince / steak + 1½ cup mixed veggies OR 2 cups salad + 1cup fresh fruit salad OR 200ml fruit juice |
Protein supplements are best consumed before bedtime because growth hormone release is highest at night during sleep and in the early morning hours. Growth hormone plays a role in lean muscle synthesis along with proteins. Protein provides the fuel, while growth hormones facilitate the process, thus protein at night fuels the protein synthesis process.
PVM RECOMMENDATION |
1 portion PROTEIN XTR (after strenuous training/ race session or during specific training phases) |
Please note that this is only approximate guidelines. For a more individualised diet plan (taking age, length, body structure, gender, dietary preferences, training, etc. into account) or any other nutritional enquiries, please contact our Registered Dietician for assistance.
