After competition has been completed, it is always advisable for sprinters to follow the correct recovery procedure, as in many instances, this stage is as important as the initial preparation stages. There are three golden rules to follow, known as the three R’s.
- Refuel muscle glycogen stores by consuming a high carbohydrate meal
- Follow the Post Training Guidelines for carbohydrate requirements
- Repair muscle tissue for maintenance and development through high protein consumption
- Follow the Post Training Protein Guidelines for protein requirements
- Rehydrate to replace fluids and salts lost through sweat
- Replace 125-150% of your fluid deficit over 2-6 hours
- See our 5 Hydration Tips to Maximise Your Performance.
- Use calculator below to determine athlete’s needs How to calculate water lossA simple way to monitor fluid loss to aid in the recovery phase is to weigh the athlete before and after competition. This way fluid needed for recovery can be calculated based on how much was lost through competition. For example, 1 kg (1000mL) was lost, they would need to drink 1250-1500mL to fully re-hydrate.
Ideal recovery meals and snacks must contain carbohydrate, some protein, and plenty of fluids to replace water loss.