Why is recovery important and how does nutrition play a role?
Recovery is important to prevent injuries, sickness and burnout, and to support our overall health and wellbeing. It doesn’t matter if you are a competitive athlete or play social sport on the weekend, it’s equally as important to ensure you optimise recovery.
There are a few different ways to support your recovery after physical activity, and what we eat and drink plays an important role.
The 5 R's of recovery are a good way to remember the steps that you can take after exercise to make sure your body recovers properly.
The 5 R's
- Repair
- Refuel
- Revitalise
- Rehydrate
- Rest
Repair
Protein helps build and repair our muscles. Including protein in your meals and snacks will help your muscles recover well, decrease soreness, and prevent injuries.
Sources of protein include red meats and poultry, fish, eggs, dairy products, soy, tofu, legumes, nuts and seeds.
Refuel
Carbohydrates are our bodies main source of energy, particularly when exercising. Ensuring you refuel with carbohydrates after physical activity will reduce fatigue, as well as help restore your immune function which can be impaired during intense physical activity.
Sources of carbohydrates include breads, pasta, rice, cereal foods, fruits, and dairy products.
Revitalise
Including a variety of fruits and vegetables in your diet will provide you with a range of vitamins, minerals and antioxidants. This will aid your recovery by helping to restore your immune function.
Rehydrate
When we exercise, we often sweat. It is important we rehydrate post physical activity to prevent dehydration.
Water is recommended for rehydrating in most cases. Milk based drinks and/or sports drinks may be suitable in some circumstances due to the electrolytes, protein and carbohydrates that support recovery.
Keep track of your hydration through the colour of your urine - aim for a light yellow.
Rest
A simple yet overlooked step in recovery is the physical act of resting. It is important for optimal recovery to prioritise getting seven to nine hours of sleep each night.
Overall, if you're consuming a well-balanced diet through a variety of the five food groups, drinking enough water and getting enough sleep you are on the right track to optimal recovery.
Want to know more about your individual requirements? Seek support from an Accredited Practising Dietitian.