After Competition

Recovery from a long event is important, not just for glycogen replacement but for the entire repair process that must occur throughout the body. Some key factors that greatly help; cooling the body in water, drinking smaller amounts of water often, and avoiding alcohol until food intake and hydration are near normal are all very important. And, of course, a healthy athlete will generally recover much better than one less healthy.

Consuming food can be helpful too. Immediately following your event—within fifteen to thirty minutes of finishing—consuming certain foods can significantly help in the recovery process. In addition to water, carbohydrate, protein, and fat are also important—much like the foods used during activity. Use the same carbohydrate-proteinsodium solution or homemade energy bar for this food and water replacement. Try to include 50 to 100 grams of carbohydrate, depending on your weight, within the fifteen to thirty minute period. Protein and fat also contribute significantly to replacement of glycogen stores.

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After the post-event window of fifteen to thirty minutes, continue eating regular food (such as your energy bar) and drinking smaller amounts of water every two hours for a few hours, or until you feel hydrated and less fatigued. Do not drink alcohol or caffeine during this period as it can contribute to dehydration.