Part 3 - Recovery Drinks

Hello everyone.  I hope you find the first 2 parts helpful.  Now moving on to part 3 of 6 on recovery fluids.  The reason that I feel it is important to share this topic is based on my own painful experiences and having witnessed on other athletes - muscle cramping.  Muscle cramping, though there are many theories as to why it happens, usually involves improper hydration and/or improper electrolyte replenishment.  No one wants to cramp but cramping is far down the road of electrolyte depletion.  It's the same theory that if you are thirsty, you are already dehydrated.  

Even if you have been fortunate enough to have never suffered the painful, debilitating effects of cramping, you still need to provide your body adequate supply of electrolytes in order to maintain bodily functions at optimal levels, and to recover quickly for the next day.

Included in this blog are two of my favorite recovery drinks.  

www.firstendurance.com

There are many electrolyte drinks in the market claiming to be the best.  That may be so but the one I am including here has been personally tried and true for many years.  We've recommended this product, EFS (electrolyte fueling system) to many athletes who had a history of muscle cramping which is now a thing in the past.  EFS is only available online.

If you absolutely love the already pre mixed products like Gatorade and Powerade be sure to dilute 1 part product to 3 part water.

Pedialyte

A good alternative to EFS is the pedialyte that is used to treat dehydration in infants.  I use this product as a backup on desperate measures.

 

Why chocolate milk?  Chocolate milk is an increasingly popular post-workout snack.  According to the National Strength and Conditioning Association, training and exercising may cause damage to muscle fibers and protein is associated with muscle growth and tissue repair.  However, it must be consumed within 30 minutes following training to reap the benefits of the nutrients.  

So, how much electrolytes should you drink?  The day before your match and during the match.  

If you want to be extremely sure you are properly hydrated here is a chart for you:-)

See you tomorrow on part 4 - Preparation for pre and post matches.