Recovery Techniques for Athletes: Refueling

Refueling through proper nutrition is an essential part of sports, as it helps athletes maintain their energy levels and ensure their performance remains consistent throughout the duration of a competition. To refuel properly, athletes must consume the right type and amount of food and fluids. Eating the wrong type of food or not drinking enough fluids can lead to dehydration, fatigue, and decreased performance.

In order to properly refuel, athletes must make sure they are consuming the right combination of carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for athletes, and high-quality carbs such as whole grains, fruits, and vegetables can help athletes maintain their energy levels and performance. Proteins help rebuild and repair muscles, and are essential for muscle recovery. Fats provide the body with energy and help athletes feel fuller for longer.

Refueling is best done before and after a workout or competition. Eating a balanced meal with the right combination of nutrients two to three hours before exercise helps provide energy to the body, while eating a snack rich in carbohydrates and protein within 30 minutes of finishing a workout helps muscles recover.

Proper hydration is also essential for athletes. Drinking enough fluids before, during, and after workouts will go a long way in helping your body to thrive. A good guideline for the recommended amount of water intake per day is to take 1/2 of an athlete's total body weight in pounds and then drink that many ounces of water. For example, a 150 pound athlete should drink 75 ounces of water per day.

The prevalent amount of sugar in the standard American diet cannot go overlooked. Eating too much sugar can actually affect our mental health. Studies have shown that excessive sugar consumption can lead to depression, anxiety, and mood swings. It can also contribute to poor concentration and memory loss as well as fatigue and sleep disturbances. Excessive sugar intake can also lead to a higher risk of dehydration and muscle cramps. All of these are important factors to consider when competing. For athletes, the consumption of too much sugar can lead to decreased sense of overall well-being and a decreased performance!

In equestrian athletes, personal nutrition is an area that is sorely overlooked. Often times athletes are working long hours or traveling on the road. What we eat not only influences our overall health and energy levels, but it influences our sleep quality, concentration and mood as well. Just like training for sport takes discipline, so does eating well. For an athlete, however, the discipline is worth the effort!