As exercise can cause the body a large amount of stress it is necessary to utilise the right recovery techniques in order to increase performance for the next activity and to prevent damage to the body. These techniques involve either active or passive recovery which is specific to the energy system being used and there are also hydration and dietary techniques used to replenish fuel stores and fluid levels.
Oxygen can be used to replenish creatine phosphate stores and they are generally restored almost completely within 3 minutes of passive recovery.
Glycogen replenishment may take as long as 24-48 hours to fully replenish stores within the muscles depending on the activity undertaken. A variety of high carbohydrate rich foods should be eaten to restore fuels. There is also the vital period for glycogen replenishment which occurs within the first 15 minutes post exercise. Over the next 2 hours after that high GI foods should still continue to be consumed every 15 minutes or so.
Protein is vital for helping muscles to recover from exercise and is used in increasing muscle size. Protein also helps the body’s ability to replenish glycogen stores therefore should be taken within 2 hours post exercise in combination with glycogen.
When the body participates in exercise it produces heat this heat increase needs to be reduced and can be done so by bodily mechanisms such as sweating. Sweating results in a loss of body fluid which not only includes water but also salts. A large loss of bodily fluids can result in dehydration which can lead to fatigue. There are also types of sports drinks that are mixed with salts so that both water and salts can be replenished.
Contain a high amount of salts. These are usually a lot higher than the body’s normal levels.An example includes, powerade.
Contain even amounts of salts and water, containing them in the same concentrations as the body.
contain high amounts of water and low amounts of salts, containing higher concentrations of water than in the water.
For more information on Sports drinks and recovery refer to the other wiki pages located in Unit 4 area of study 1.
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