The 4 R's of recovery nutrition

After a hard training session, the body needs to recover and replenish the energy sources lost. Carbohydrates, such as breads and cereals, pasta, rice, potato and sweet potato, dairy products and fruit are a great way to replete.

REFUELLING PROPERLY HELPS:

• Kick start and enhance recovery

• Replete energy stores

• Ensure adequate concentration

• Delay fatigue

TO REFUEL CONSIDER:

• If training again within 24 hours, start your RECOVERY 45-60 minutes after your last session. Otherwise, you risk going into your next session underdone and sub-optimal performance.

• If training again after more than 24 hours, then the recovery window doesn’t matter as much, and you can use your next scheduled meal as recovery nutrition.

• Adjust your fuel (carb) intake daily depending on your level of training (volume/intensity) and remember to fuel up properly for upcoming sessions and refuel sufficiently post exercise.

• Most carb foods are also sources of fibre which is important for gut health, including wholegrain breads and cereals, fruit, vegetables and legumes.

AT GRILL’D, WE’VE BUILT A BUNCH OF BUNS TO BUILD HEALTHY BODIES, COOKIN’ ‘EM FRESH AND FREE FROM REFINED SUGAR, ARTIFICIAL COLOURS, FLAVOURS AND PRESERVATIVES:

(*Traditional, Panini, Low Carb Super Bun value reference based on 60g serving size, Gluten-Free value reference based on 95g serving size. )

To rebuild and repair our bodies, we need an adequate amount of protein. The AIS suggests aiming for at least 10 - 20g (which you will easily find in an average Grill’d burger!) during the recovery period.

PROTEIN IS ESSENTIAL FOR:

• Muscle growth and repair to optimise training outcomes

• Body structure, movement, function, and health

• Healthy immune system

TO REPAIR CONSIDER:

• Exercise stimulates the muscles and protein provides the building blocks for the growth and repair in the period post exercise.

• Dietary sources of protein include red meat, poultry, eggs, fish, dairy, and legumes.

• To optimise the benefits from your training, include a protein component at every meal and snack across the day

At Grill’d, we source all our proteins from family run farms in Gippsland, Southern Tablelands & Riverina. From our free-range eggs to our grass-fed beef, all our premium proteins are free from preservatives, antibiotics and added hormones.

We require numerous vitamins, minerals, and antioxidants to revitalise our bodies properly. Consuming a wide variety of fruit and vegetables which contain high levels of Vitamin C, antioxidants, fibre, iron, and zinc can help meet your training and competition demands.

VITAMINS, MINERALS, AND ANTIOXIDANTS REVITALISE YOUR BODY POST EXERCISE BY:

• Helping in the process of turning food into energy

• Maintaining healthy bones and immune system

• Increasing oxygen transport

TO REVITALISE CONSIDER:

Taking a food first approach and strive to get your vitamins and minerals from a balanced diet including a variety of fruits and vegetables.

CALCIUM

• Plays an important role in metabolic functions such as muscle contraction (including a regular heartbeat), blood pressure regulation, and water and hormone balance.

• Dairy products including milk, cheese, and yoghurts, are the best dietary sources of calcium, with smaller amounts coming from bony fish, eggs, some nuts and calcium fortified dairy alternatives and cereals.

• Aim for at least 3 serves of dairy foods or calcium fortified foods each day to ensure calcium needs are met.

IRON

• Is important for energy levels, oxygen transport and a healthy immune system.

• Try to eat iron-rich foods, including red meat 3-4 times a week to meet iron needs.

• Add vitamin C-rich foods to meals to increase iron absorption e.g., strawberries, oranges, tomatoes, broccoli, kiwifruit.

We need to avoid dehydration during exercise as it can have a significant detrimental effect on performance. You want to aim to consume 125-150% of fluids lost during exercise in order to rehydrate effectively.

REHYDRATING IS IMPORTANT TO PREVENT:

• Reduced muscle endurance

• Early onset fatigue

• Increased risk of injury

• Increased perception of effort

AT GRILL'D, WE'VE GOT A RANGE OF DRINK OPTIONS:

• Strangelove Sparkling Mineral Water

• Cool Ridge Water

• Preshafruit

• Remedy Organic Kombucha

Having a day off burgers? Here are some healthy alternatives from the AIS that you can try at home

SNACKS

• Berry smoothie with milk, yoghurt, berries and honey

• Dried fruit and nuts with a glass of water

• Flavoured milk and a piece of fruit

• Muesli bar and a chocolate milk

• Grainy toast with nut butter spread

MEALS

• Chicken and salad sandwich with a glass of water

• Baked beans or eggs on toast with avacado and a glass of juice

• Cereal with milk and a banana

• Spaghetti Bolognese, a glass of water and a side salad

• Tofu stir fry with rice and vegetables and a glass of water

Check out the AIS Website to find an abundance of recipes like these that will support both your health and performance.