We’ve talked before about the importance of prepping for an athletic event so you’ll perform your best with the least chance of injury. We’ve talked about the how much protein athletes need, about preventing hyponatrmia and the right eating habits before a competition.
But what about after the event? Once it’s over, there are certain things you need to do to let your body recover safely without injury.
Replenishing fluids
One of the first concerns is replenishing fluids lost from sweating. As discussed in the article on hyponatremia, you need to do this in a way that doesn’t upset the balance of sodium in your body.
- Weigh yourself before and after an event to see exactly how much fluid you lost.
- Drink up to twenty-four ounces of water for each lost pound. (Before the event, it was better to drink a sports drink so you’d have plenty of salt to lose; after the event, water is better. Just don’t drink more than twenty-four ounces per pound.)
Eat some carbs
Within twenty minutes of finishing your event, eat some fruit or drink juice from fruits and/or veggies. Some sports medicine professionals believe it’s best to combine these carbs with some protein – about 1 unit of protein to every 4 units of carbohydrates. This should give you your energy back quickly without upsetting your stomach with more than it can handle.
If it’s not helping…
Talk to a sports medicine doctor if you are following the above instructions and experiencing any of the following:
- Still weak and tired an hour after your workout or event.
- Muscle fatigue or weakness after a workout.
You may need to adjust the exact levels of carbohydrate and protein – what works for one person may not work for you.
