Recovery after Sports is Not Less Important, Here are 5 Steps to Take

Illustration of post-exercise recovery. (Freepik)

JAKARTA - Not a few people think that the performance of athletes is determined by hard training and diet before competing. In fact, the phase that is no less important actually begins when the match is over. When the final whistle blows, the body begins to work to improve itself after experiencing high physical stress.

It is how a person goes through the recovery period that has an impact on fitness, injury risk, and readiness to face the next training or match.

In the world of sports, the first hour after physical activity is often referred to as the golden period of recovery. During this period, the body begins to replenish energy reserves, repair damaged muscle tissue, restore fluid balance, and restore overall body function.

According to Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education Herbalife, attention to nutrition after exercise is often still inferior to preparation before the match.

"As a sports nutritionist who works with professional soccer players, I spend as much time, if not more, discussing recovery nutrition than pre-match nutrition. And I use a simple acronym that every player, at any level, can remember, namely 5R," said Dr. Ladner.

The 5R method referred to by Dr. Ladner includes Replenish, Repair, Reinforce and Rehydrate. Here is the meaning of the 5R.

1. Replenish: Restore Lost Energy

During high-intensity training or matches, the body consumes the stored glycogen reserves in the muscles as an energy source. Therefore, the first step after exercising is to restore these energy reserves through carbohydrate intake.

"The simple test is: if in the middle of the exercise you are unable to speak because your breath is too breathless, it means you have used carbohydrate reserves and need to replenish them," explains Dr. Ladner.

In the first hour after exercise, the body is recommended to obtain about 30-60 grams of carbohydrates. The source can come from rice, whole wheat bread, fruit, oats, and other foods containing complex carbohydrates.

2. Repair: Repair the Muscle Network

In addition to energy, the body also needs protein to repair muscle fibers that are damaged by physical activity. Proteins provide amino acids that are the raw materials for the regeneration process of tissues.

Dr. Ladner recommends consuming about 15–30 grams of quality protein after exercise.

"The ratio I recommend to elite athletes for post-match food or drinks is 3:1 between carbohydrates and protein. This is equivalent to about 60 to 120 grams of carbohydrates and 20 to 40 grams of protein. This formula is simple and easy to apply to make a recovery smoothie, for example with frozen fruit, oats, milk or plant alternatives, as well as one serving of protein," said Dr. Ladner.

Cristiano Ronaldo is recovering after training. (doc. Herbalife)3. Reinforce: Support Body Recovery

Recovery is not only related to muscles, but also cell health, the immune system, and the nervous system. Therefore, a diet rich in fruits, vegetables, whole grains, nuts, fish, and healthy fats also plays a role in the recovery process.

Several studies have also shown that tart cherry juice has the potential to help reduce muscle pain after heavy exercise and support sleep quality. Meanwhile, curcumin contained in turmeric is also known to have anti-inflammatory properties.

However, Dr. Ladner reminded that these ingredients are not an instant solution.

"The main benefit is to help the body feel better and recover after a training session. As with any other nutritional strategy, the best benefits will be obtained if implemented as part of a comprehensive routine, not as a single solution," he said.

4. Rehydrate: Restore Body Fluid

Sweat that comes out during exercise not only removes water, but also important electrolytes such as sodium, potassium, and magnesium. Therefore, the rehydration process ideally does not stop at drinking water, especially after high-intensity activities.

One simple indicator to know if the body is sufficiently hydrated is the color of the urine. Pale yellow color resembling lemonade indicates that the body is in good hydration condition.

5. Rest: Give the Body Time to Recover

Rest is the last stage and often overlooked part. When sleeping, the body releases growth hormone which helps repair tissues and rebuild muscles.

Optimal recovery through sufficient rest time can help reduce the risk of injury while maintaining performance in the long term.

The principle of recovery does not actually apply only to elite athletes. Anyone who undergoes physical training seriously can also apply it by adjusting their respective energy and nutritional needs.

"Portion requirements may vary, depending on body size and activity level, but the principle remains the same: replenish, repair, reinforce, rehydrate, then rest. The game may have ended when the whistle blew, but your recovery process has just begun," concluded Dr. Ladner.