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Supplement Recommendations and Nutrient Timing for Optimal Recovery

Physical exercise (training) leads to several physiological consequences that makes you fitter, faster, stronger and/or improve your skill level. A sound recovery nutrition protocol will ensure you can optimize training adaptations and perform at 100 % of your body’s potential in the next training bout or in preparation for a competition. Therefore, optimal nutritional recovery strategies are crucial for day to day training. The goals of recovery can be summarised by the 4 R’s.

  1. Restore/Replenish muscle and liver glycogen (carbohydrate stored in muscle) after training. Glycogen is the storage form of carbohydrates.
  2. Rehydrate with fluid and electrolytes based on sweat loss in training. You can use your urine colour as a hydration guide. Please note that vitamin supplementation can also influence the colour. See the urine colour chart at the end of the document.
  3. Repair muscle and aid with muscle synthesis.
  4. Reinforce training adaptations and immune system support. Recovery strategies should support the synthesis of red blood cells and other cellular components as part of the repair and adaptation process.

During and after training strategies for different training intensities and duration

Training Session Duration Intensity Recovery Strategy
Session < 90 minutes Light Intensity Recovery Strategy 1
Moderate - High Intensity Recovery Strategy 2
Session > 90 minutes Light Intensity Recovery Strategy 2
Moderate - High Intensity Recovery Strategy 3
More than 1 session per day of which 1 session >90 minutes OR 1 session >150 minutes Light Intensity Recovery Strategy 3
Moderate - High Intensity Recovery Strategy 3

Recovery strategy 1

Ensure you replenish the fluids lost during the training session. Sip on water according to thirst. Consume your snacks and meals/meal replacement according to your regular meal plan.

Recovery strategy 2

The ideal recovery protocol for moderate – high-intensity training involves:

  • Consume 0.7-1g/kg body mass carbohydrates in the first 0-30 min (1st recovery interval)
  • Consume 0.2-0.5g/kg body mass in combination with carbohydrates.

 

1st recovery interval:

  • Use PVM Reignite ASAP after training OR see table 1 (below) for food options. Combine protein and carbohydrates to ensure optimal recovery.
  • PVM Reignite directions for use: Mix 1x 50 g portion with 400 ml water.
    If you choose the food options ensure you also consume at least 400 ml water.

Recovery strategy 3

  • Consume 0.7-1g/kg body mass carbohydrates in the first 0-30 min (1st recovery interval) and again after 1-2 hours (2nd recovery interval). Recovery can last up to 24 – 48 hours (3rd recovery interval) after training, therefore ensure you consume balanced meals throughout the day to support recovery.
  • Consume 0.2-0.5g/kg body mass protein in combination with carbohydrates.

 

1st recovery interval:

  • Use PVM Reignite ASAP after training OR see table 1 (below) for food options. Combine protein and carbohydrates to ensure optimal recovery.
  • PVM Reignite directions for use: Mix 1x 75 g portion with 600 ml water.If you choose the food options ensure you also consume at least 400 ml water.

 

2nd recovery interval:

  • Consume a recovery meal consisting of at least 0.7-1g/kg body mass carbohydrates and 0.2-0.5g/kg protein 1-2 hours after exercise.
  • Ideally, this recovery meal will be lunch or dinner.
  • See the sample menu provided below for meal ideas. Alternatively, you can use 80 g PVM Fusion + 400 ml water.

1st recovery interval: 55- <70 kg athlete

Training Session Duration Intensity
⅔ cup muesli OR ⅓ cup muesli + 1 Fruit 60 g cheese (2x matchbox size)
⅔ cup rice 30 g Cheese + 30 g Biltong
3 Provitas + 1 Fruit 1 Boiled egg + 20 g cheese
3 Slices bread 60 g cooked chicken/beef
3 Digestive biscuits + 1 Fruit 2 Tbsp. Peanut butter
1 Medium muffin + 1 Fruit 350 ml milk (not flavoured)
250 ml Fruit juice (100%) ⅔ cup yoghurt
1 ½ cup fruit salad 50 – 60 g Biltong
1 Pancake with cinnamon sugar + 1 Fruit ¼ cup cottage cheese + 30 g biltong
Carbohydrate and protein combinations
PVM Reignite: Mix 1x 50 g – 75 g portion with 400 -600 ml water
350 -500 ml low fat milk + 2-4 tsp Nesquik or Milo
1 PVM Energy bar (45 g) – any flavour (Recovery strategy 2 only)
40 g PVM Fusion + 200 ml water

Recovery Meal ideas: 55- <70 kg athlete

1 cup Roasted sweet potato + 1 tin Tuna drained + 1 tsp Mayonnaise + 1 cup stir fry vegetables.

½ cup roasted butternut + 150 g Chicken Schnitzel (oven baked, some starch already in the coating therefore decrease your starch portion) + 1-2 cups fresh salad.

⅔ Cup brown rice + 150 g baked hake medallions (season with herbs and lemon juice) + 1 tsp olive oil (to grill the vegetables) + 1 cup oven grilled asparagus (cover with the 1 tsp Olive oil and grill in the oven at 180 °C for 20-25 minutes)

⅓ Cup Couscous + ½ cup roasted butternut + 90 g grilled chicken + 30 g Feta + 1 tsp olive oil (to grill the chicken) + 1 cup cooked broccoli.

1 cup cooked pasta + 90 g baked chicken + 30 g feta + 2 Tbsp. Basil Pesto + 1 cup grilled green peppers and mushrooms.

Table 2: 1st recovery interval: 70-90 kg athlete

*Carbs – choose 1 *Protein – Choose 1
1 cup muesli + 1 Fruit 75 g cheese (2 ½ x matchbox size)
1 cup rice 45 g Cheese + 30 g Biltong
6 Provitas + 250 ml Fruit juice (100%) 1 Boiled egg + 30 g cheese
4 slices bread 75 g cooked chicken/beef
6 Digestive biscuits + 1 Fruit 3 Tbsp. Peanut butter
1 large muffin + 1 Fruit 500 ml milk (not flavoured)
250 ml Fruit juice (100%) + 2 slices of bread 1 cup yoghurt
1 ½ cup fruit salad + 4 digestive biscuits 60 – 75 g Biltong
2 Pancakes with cinnamon sugar + 1 Fruit ¼ cup cottage cheese + 45 g biltong
Carbohydrate and protein combinations
PVM Reignite: Mix 1x 75 g portion with 600 ml water
500 ml low fat milk + 3 tsp Nesquik or Milo
1 PVM Energy bar (45 g) – any flavour + 1 Fruit (Recovery strategy 2 only)
40 g PVM Fusion + 200 ml water

Recovery Meal ideas: ≥70-90 kg athlete

1 ½ cup Roasted sweet potato + 1 ½ tin Tuna drained + 1 tsp Mayonnaise + 1 cup stir fry vegetables.

1 cup roasted butternut + 250 g Chicken Schnitzel (oven baked, some starch already in the coating therefore decrease your starch portion) + 2 cups fresh salad.

1 Cup brown rice + 250 g baked hake medallions (season with herbs and lemon juice) + 1 tsp olive oil (to grill the vegetables) + 1 cup oven grilled asparagus (cover with the 1 tsp Olive oil and grill in the oven at 180 °C for 20-25 minutes).

⅔ Cup Couscous + ½ cup roasted butternut + 200 g grilled chicken + 50 g Feta + 1 tsp olive oil (to grill the chicken) + 1 cup cooked broccoli.

1 ½ cup cooked pasta + 200 g baked chicken + 50 g feta + 2 Tbsp. Basil Pesto + 1 cup grilled green peppers and mushrooms.

Urine Colour Chart

You can monitor your weight, thirst and the colour of your urine to evaluate your hydration levels and increase or decrease your fluid intake accordingly. Try to keep your urine between 1- 2, after sleeping you may be closer to 3, but avoid ≥ 4.

< 1.009 Well-hydrated
1.009 - 1.020 Hydrated
1.021 - 1.025 Minimal dehydration
1.026 - 1.030 Significant dehydration
≥ 1.031 Severe dehydration

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