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The recovery phase has great importance to maintain health and the athlete training to its full potential.

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The goals of nutrition in the recovery period are:

Energy replacement

Replenish muscle and liver glycogen stores

Return hydroelectrolytic losses

Minimize the negative impact of exercise on the immune system

Cell restructuring

Accelerate muscle improvement

Muscle damage induced by exercise can result in pain, inflammation and reduced muscle function, causing discomfort and can impair the performance of the athlete’s next training.

Especially those who train more often or do more modalities and have little time to recover for the next training session.

Various strategies, such as massage, cryotherapy, stretching and nutritional strategies, are used to accelerate recovery and reduce late muscle pain and inflammation (inflammatory markers such as creatine kinase, inflammatory cytokines important for repairing injuries and tissues).

The elaboration of an individualized food program for the lifestyle, clinical history and training phase is essential for the athlete’s high performance. The greater the food variety and the color of the diet, the greater the chance of meeting nutritional recommendations, especially macro and micronutrients.

Appy Pie

6 foods and supplements

Some foods and supplements have been identified in studies as important for helping to accelerate the recovery from muscle damage, especially these six:

Omega 3: supplementation of 1.8 to 3 g of EPA and DHA daily

Creatine: two protocols are suggested:

20g of creatine for 5 days and after using 5g / day;
0.3 to 0.4g creatine / kg weight for 10 weeks

Vitamin D: in athletes, levels of 30 to 50 nmol / L should be maintained. At low blood levels and athletes with little exposure to light in countries with severe winter, supplement 2,000 to 4,000 IU

Montmorency sour cherry: 60ml / day of cherry concentrate or 500ml of cherry juice

BeetRoot: beet juice, 125 to 500 ml / day

Pomegranate juice: use 500 to 1250 ml / day or concentrated extract (60 to 120 ml / day)

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