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What diet do you recommend to aid a speedy recovery after a sports endurance event?

Answered on August 19, 2014
Created July 29, 2012 at 9:29 AM

My wife is an avid cyclist, both road and mountainbike. She has a very strong background of exercise over many years and now competes in MTB enduros of usually about 6 hours duration (solo or sometimes in pairs). She's been closely following a Primal diet for the past three months or so, although she does still have carbo energy drinks pre and during race, and protein recovery drinks post race. At her last MTB race she cycled for about 4 hours in total and covered 70km (and won it!), but this time around her recovery has been much slower than normal, feeling very physically tired and run down for at least 6 days (but she is not ill and doesn't have a cold or similar). What dietary adjustments would you recommend that she make to help improve her recovery time.

04f2eae4450112cdedce7235923c646d

(1112)

on August 21, 2012
at 09:32 PM

Nothing but the shredded coconut. However, I usually get temperatures above 15C when I hike anyways, so melting is not really something I get worried about :) I don't really have any recipie. I just blend the stuff til it looks about right, then I put it in the oven at 175C for perhaps 20 min, depending on the thickness.

A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on July 31, 2012
at 01:51 AM

Thanks for the tip on the supplements, she's bought some L-Glutamine, will see how that goes.

8f87879387f2a357db7c33008ff9a04a

(887)

on July 29, 2012
at 04:36 PM

I'd like to see the recipe for this energy cake..please. Sounds melty. Is there anything that keeps it solid?

C3bc92e6b5eba45dc55f43ac3c70cc25

on July 29, 2012
at 01:49 PM

Protein to replace glycogen, that's for the ZC.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 29, 2012
at 09:43 AM

I have heard people recommend lots of protein instead of carbs to replace glycogen. Coconut oil or quick carbs like fruit might be worth a go too. I am definately no expert tho!

  • A08b210e4da7e69cd792bddc1f4aae4b

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4 Answers

best answer

1
D41fcf8a3e7f2fa31c7a9c444a505f3f

(362)

on July 29, 2012
at 12:34 PM

She might want to up her kcal and especially her carb intake with yams, sweet potatoes and maybe even white rise. Many endurance athletes also become glutamine deficient after strenuous race events and show symptoms of over-training. I found that making it part of my recovery sups helped me overcome post-ultra-events mayhem.

Another non-nutrition related tip: Foam roller and wear compression gear to bed.

A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on July 31, 2012
at 01:51 AM

Thanks for the tip on the supplements, she's bought some L-Glutamine, will see how that goes.

1
04f2eae4450112cdedce7235923c646d

(1112)

on July 29, 2012
at 12:19 PM

Lots of minerals and calories. I make energy cake (cocoa, coconut oil, butter, some nuts, honey, bcaa, added magnesuim, table salt, calcium etc) which I eat a lot of during my long hikes which makes me feel much sharper the next upcoming days. If she does dairy, she can try kefir made out of whole milk. Lots of calories, nice for recovery and yummy! Also, as Acumen mentioned, a good rest after long races is important for me.

8f87879387f2a357db7c33008ff9a04a

(887)

on July 29, 2012
at 04:36 PM

I'd like to see the recipe for this energy cake..please. Sounds melty. Is there anything that keeps it solid?

04f2eae4450112cdedce7235923c646d

(1112)

on August 21, 2012
at 09:32 PM

Nothing but the shredded coconut. However, I usually get temperatures above 15C when I hike anyways, so melting is not really something I get worried about :) I don't really have any recipie. I just blend the stuff til it looks about right, then I put it in the oven at 175C for perhaps 20 min, depending on the thickness.

1
C3bc92e6b5eba45dc55f43ac3c70cc25

on July 29, 2012
at 11:03 AM

6 days of rundown? Might be overtraining/reaching. Did she take some time off after her event?

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on July 29, 2012
at 12:41 PM

In addition to the normal things of using lots of good carbs, protein, vitamins, minerals, and lots of rest, you might want to try some of this: http://www.trickstutorials.com/content/hmpowerdrve for recovery. It's a pretty simple thing to make and works very nicely.

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