Elvia Suryani stars her advice regarding repair, rehydrating and refueling off with the words that your training never ends when your workout finishes. Your muscles need adequate recovery times, which is essential for muscle adaptation and repair. Her tips are focussed towards female athletes who participate in sports challenges or any other physically straining exercise or event.
When it comes to refueling Elvia starts with protein and all athletes should consume protein directly after or as soon as possible after workouts or events if they are interested in performance. A recommended daily intake of protein according to guidelines of the Australian Institute of Sports is 1 up to 1.4 gr for every kilogram of weight per day for all female participants or athletes taking part in endurance activities. Protein is a vital part of both male and female’s training although female athletes retain protein more effectively, and it is most useful for their refueling purposes to consume protein within 30 minutes after a high-intensity workout or event. The reason is that protein is best absorbed when it is taken combined with carbohydrates, so a snack of protein-carbohydrate is ideal at the end of a workout. And taking in enough protein during the day is as necessary as after an event or workout.
Vital Parts to Training
What is vital to bind oxygen or increase your energy making process is iron, and a deficiency leads to physical fatigue or chronic mental fatigue as well as low or under expected performances. Iron for female athletes is also vital due to menstruation that further increases the demand for iron, especially during high-intensity training. Iron intake for female athletes is 20mg or more daily. Iron-rich sources include tuna, poultry, egg yolks and red meat or non-animal products such as brown rice, oatmeal, and dark leafy greens. Improved absorption is possible when iron foods are combined with an intake of Vitamin C rich foods including tomato, bell pepper, and broccoli.
All athletes know that water is one of the most important and most essential elements for performance, and the recommended dosage during exercise is 600ml or 1 litre of water for every hour of high impact exercise. The water quantity needs to be added to your daily-recommended intake of 1.5 litres of fluid daily. Female athletes who work out for longer than one hour a day it is recommended that they also add electrolytes to water such as potassium or sodium.
Body, muscle and mental repair time are probably the most important if you expect your body to perform at its peak. Sleep is a big part of the repair and is essential for maintaining an athlete’s immune system. Studies conducted found that female athletes need 20 minutes longer sleep than required by male athletes per night. Elvia feels that if eight hours sleep is difficult to maintain at once then, shorter sleep periods need to be fitted in during the day whenever possible.