Adventure & Wildlife Magazine - Vol 1|Issue 5-6| Nov 16 - Jan 17 Vol 1|Issue 5-6| Nov 16 - Jan 17 | Page 32

ADVENTURE & WILDLIFE
reduce inflammation post heavy training. Remember to include two-three servings of fresh fruits and vegetables
which are naturally rich in anti-oxidants that are required to scavenge the free radicals and reduce soreness post
training on a rest/easy training day.
Nutrition planning for normal training days
Your carbohydrate intake can slightly increase on these days when compared to rest days. Remember, your muscles
and liver are made up of glycogen that fuels endurance training. Glycogen is stored carbohydrates. Hence, increasing
carbohydrate intake on normal training days helps in faster recovery. Most of the athletes focus on higher protein
giving lesser emphasis on carbohydrates which can lead to slower recovery or increased chances of cramps. Including
a protein source with every meal will help in growth and repair of muscles. Essential fats are a must to promote muscle
function. Including high sources of iron (like chicken, green leafy vegetables, sprouts, cashewnuts, dry fruits) twice or
thrice a week helps increase oxygen carrying capacity of the blood thus supporting endurance.
Nutrition planning for heavy training days
The role of carbohydrate is tad higher than protein on the days when you train heavy or for longer duration. Glycogen
levels deplete to support long duration intense training which needs to be compensated by increasing the intake of
carbohydrates on these days specifically. Including carbohydrate based evening snack will further help in adaptation
especially during carb-loading phase before the event. A combination of carbohydrate with slow release protein (like
banana and a glass of milk) at bedtime further ensures muscle growth and repair while sleeping and faster recovery
from intense training by next morning.
Intake of fat needs to be reduced on these days since it reduces gastric emptying affecting the uptake of carbs by
the liver and muscles. Hydration on these days plays a crucial role in preventing cramps and injuries along with
supporting muscle growth. Avoiding foods which are loaded with spices or fat or high in fibre prevents
gastrointestinal issues further supporting growth and recovery of the cells.
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Vol 1|Issue 5-6|Nov 16 - Jan 17