May/June 2020 - 30

Nutrition
By Meagan Nielsen, MS, RDN, CSSD, LDN
Contributing Writer
P
..ractice makes perfect, right?
..But how do you make your
..practice...perfect?
Every athlete participates in
workouts that prepare them for their
next game/competition/tournament/
etc. They run plays, work on skills,
and spend time in the gym building
their muscles. All of these things are
very important for performance, but
it can be easy to forget that what
is done after a workout is just as
important. Athletes put their bodies
under a lot of stress, so recovery is
key when it comes to preparing for
the next workout or game.
Stress is necessary to produce
a hormonal response leading to
adaptation. However, when stress
is chronically in excess it can lead
to negative effects in the human
body. Inability to down-regulate
inflammation, decreased recruitment
of muscle fibers, and a suppressed
immune system are just some of
the negative effects that stress can
have on athletes. Proper recovery
practices can help to mitigate these
negative aspects. While the specific
needs of athletes depend on many
variables, there are some general
recommendations that will be
important to incorporate after each
workout. The four things to focus
on when it comes to post-workout
recovery are: carbohydrate, protein,
hydration, and sleep.
CARBOHYDRATE
Carbohydrates play an important
role in performance and adaptation to
training. It is the primary fuel that is
30 | Training & Conditioning | May/June 2020
used by the brain and central nervous
system for both anaerobic and aerobic
activity. Therefore, carbohydrates
are the body's preferred source of
energy for moderate to high-intensity
training. When carbohydrate stores
(referred to as glycogen stores) are
depleted in the body, individuals
often experience feelings of fatigue,
lack of concentration, and even
impaired sport skill. This not only
impacts performance, but also
activities of daily life. Just think about
student-athletes depleting their
carbohydrate stores from practice and
then trying to study without proper
recovery habits.
The amount of carbohydrates
needed post-workout is dependent
on many factors: when the next
practice or competition will be,

May/June 2020

Table of Contents for the Digital Edition of May/June 2020

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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2024-purchasing-guide
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
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