Energy is stored in the form of glycogen in the muscle and liver. Athletes can maximize their nutritional stores by consuming post-recovery food and fluids within thirty minutes of their activity. This is when blood flow and digestive enzymes are at their peak. Research has shown that a 4:1 ratio of carbohydrate to protein optimizes glycogen storage and facilitates the repair of damaged muscle tissue. While less is known about the advantages of vitamins post recovery, research is underway.
B Vitamins
B vitamins function in energy production, the creation of red blood cells and tissue repair. In the Oct. 2006, International Journal of Sports Nutrition and Exercise Metabolism, researchers by the names of Woolf and Manore at Arizona State University found that exercise may increase the need for some B vitamins by twice the current recommendations. However, these needs are easily met through an athlete's increased consumption of grains to fuel their activities.
Vitamin D
Vitamin D is required for calcium absorption and the regulation of phosphorus levels. All three nutrients are critical in healthy bone formation and maintenance. There is significant concern that the current Vitamin D recommendations of 200 International Units (IU) for ages 19 to 49 is insufficient. Athletes living in northern climates and those who primarily practice indoors are at risk for vitamin D deficiency. Good sources of vitamin D include salmon, tuna, and mackerel, fortified low fat milk, dairy products and cereals.
Antioxidants
Antioxidants include vitamin C and E. Endurance athletes may benefit from an additional 100 to 1,000mg vitamin C daily according to the position statement published by the American Dietetic Association and the American College of Sports Medicine. Foods rich in vitamin C include oranges, strawberries, cantaloupe, red pepper, broccoli and tomatoes. Vitamin E's value in reducing inflammation and muscle soreness during recovery is still under investigation. Vitamin E is a fat soluble vitamin and can have toxic effects when consumed in excess.
Home Remedies
While post recovery drinks, bars and gels are available, two home remedies have also been heavily researched and include many of the nutrients listed above. In May 2009, the Journal of the International Society for Sports Nutrition published research led by Dr. Kramer at the University of Texas which showed that muscle glycogen and protein synthesis using whole grain cereal and low fat milk was equal to that of a sports drink. Another recent study conducted by researchers from James Madison University, presented at the 2009 American College of Sports Medicine's annual conference showed no difference between low-fat chocolate milk and sports drinks when comparing muscle soreness, mental or physical fatigue.
Food Guide Pyramid
Athletes who follow the food guide pyramid and consume two cups of fruits and 2 ½ cups of vegetables daily should be able to obtain and adequate supply of vitamins through their normal diet. If a vitamin mineral supplement is desired as extra insurance, an athlete needs to select one that provides no more than 100% of the daily value (DV). This combined with their oral intake should meet the increased nutritional needs post exercise recovery. A glass of chocolate milk and a bowl of cereal wouldn't hurt either.
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