Recovery Nutrition
Recovery is a challenge for athletes who are training for prolonged periods, or competing in multiple events. It is no doubt, easier to plan for recovery in a training situation where correct planning of the workload and recovery time with the help of adaptation would then allow the body to become fitter, stronger and faster.
However, in a competition scenario, we will have less control over the work –to –recovery ratio. A simpler but more realistic goal would be to start all events in the best shape ever.
Timing of Meals
Paddlers may need to race several times throughout any single day of competition in individual/team boat events. Despite events with ranges of between 100 seconds – 5 minutes, we may exercise for 20 -30 minutes each race we contest once the warm –up and cool –down are included. Because we may compete several times throughout the day, the timing of foods and fluids are important. We may be faced with the uncertainty of when an event may start; therefore juggling the timing of fluid and food choices throughout the day should be like your homework before the race.
Breakfast needs to be eaten at least 2 -3 hours before the start of competition. Foods selected need to be easily digested is required if you need to race early in the morning. Throughout the day, you should incorporate a post –race snack. This will aid in recovery and act as your pre –race snack for the next race. Ideally, this snack should be eaten within 10 -15 minutes of the race finish and 1-1.5 hours before the next race. In addition fluids can also be used to provide carbohydrates and energy (sports drink, juice, flavoured milks, and milkshakes); you should also sip on water throughout the day in order to meet sweat losses.
References
Canoe Sprint. AIS Sports Nutrition. (2009) http://www.ausport.gov.au/ais/nutrition/factsheets/sports/canoekayak_flatwater. Australian Sports Commission
Recovery Nutrition. AIS Sports Nutrition. (2009) http://www.ausport.gov.au/ais/nutrition/factsheets/competition_ and_training2/recovery_nutrition. Australian Sports Commission
