Recovery Soup

Fuelling our bodies for activity goes beyond what we eat before exercise and how we sustain ourselves during endurance events; what we consume afterwards is just as crucial, yet often overlooked.

In particular, higher intensity endurance events can leave you feeling a bit at odds with eating. Many people don’t feel hungry they are so exhausted. Or, they are repelled by certain foods, having to force themselves to heat them on the trail.

Prolonged endurance acidity can also cause blood flow to be diverted from the digestive system.

This phenomenon where prolonged or intense physical activity diverts blood flow away from the digestive system to support more critical areas of the body, such as the muscles, heart, and lungs, is called exercise-induced splanchnic hypoperfusion or exercise-induced splanchnic vasoconstriction. This process involves the constriction of blood vessels in the splanchnic circulation (which supplies the gastrointestinal organs) to redirect blood flow to the skeletal muscles and other essential organs during intense physical exertion.

Digestion

Exercise-induced splanchnic hypoperfusion reduces blood flow to the digestive system, which can significantly impact digestion. Here are some specific effects: 

Slowed Gastric Emptying: Reduced blood flow can slow the emptying of the stomach, leading to discomfort and delayed digestion. 

Decreased Digestive Efficiency: With less blood supply, the digestive organs receive fewer nutrients and oxygen, decreasing their ability to process and absorb food efficiently. 

Gastrointestinal Discomfort: This can manifest as nausea, cramps, bloating, or diarrhea, particularly during or after intense exercise.

Feelings of Hunger and Fullness

Suppressed Appetite: Intense exercise can suppress hunger hormones like ghrelin, leading to reduced feelings of hunger immediately after exercise. 

Delayed Fullness: As digestion slows, the feeling of fullness might be delayed, potentially causing people to eat more or less than they need based on their body's signals.

Hydration Status: Dehydration, common during prolonged exercise, can also suppress appetite and affect the sensation of hunger and fullness.

Overall Feelings About Food

Aversion to Food: Post-exercise gastrointestinal discomfort can make the thought of eating unappealing. Nausea and cramps are common reasons athletes might avoid food right after exercise. 

Cravings: Some people may experience strong cravings for specific foods, often high in carbohydrates or electrolytes, as the body seeks to replenish depleted glycogen stores and electrolytes. 

Altered Food Preferences: The need for quick energy replenishment might lead to a preference for easily digestible foods or fluids, such as sports drinks, smoothies, or simple carbohydrates.

To manage the impacts of exercise-induced splanchnic hypoperfusion and optimize recovery:

Small, Frequent Meals: Instead of large meals, consume smaller, more frequent meals or snacks to ease the digestive burden.

Easily Digestible Foods: Choose foods that are easy on the stomach, such as bananas, yogurt, or smoothies.

Hydration: Rehydrate with water or electrolyte solutions to improve overall well-being and appetite. 

Timing: Begin with liquids or semi-solid foods immediately post-exercise and transition to solid foods as gastrointestinal comfort improves. 

Balanced Nutrition: Include a mix of high GI carbs for quick energy and protein for muscle repair. Over time, reintroduce more complex carbohydrates and fibre as tolerated.

Post-exercise recovery food can take many forms, with personal preference being a key factor. But today, it’s going to look like soup. Easy to digest, this soup is slow-cooked to ensure it’s very soft. Soup is also easy to serve in small portions at regular intervals. Starting with the broth, you can add more sizable ‘chunks’ as you feel up to it. This soup contains a lot of water, aiding in rehydration. It also includes a mix of high and low GI foods, as well as a wide variety of carbohydrates to support post-event recovery.

Ingredients

Instructions

1. Preparation: Dice all vegetables and mince the garlic. 

2. Combine Ingredients: Add all vegetables, minced garlic, Continental soup mix, chicken stock, and water to the slow cooker. 

3. Season: Add salt, pepper, thyme, and a bay leaf. Adjust seasoning to taste. 

4. Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours, until vegetables are tender.

5. Serve: Stir well before serving. Makes 6 servings.

Nutritional Information (per serving)

Calories: ~150 kcal
Protein: ~17.7 g
Carbohydrates: ~33.2 g
Fiber: ~6 g
Fat: ~2.55 g
Saturated Fat: ~0.15 g
Sodium: ~3 mg (from soup mix; does not include additional sodium from stock)

Carbohydrate Profile

This soup contains both high glycaemic index (GI) and lower GI carbohydrates:

Importance for Recovery

Consuming both high and low GI carbohydrates post-exercise is essential for optimal recovery:

Protein Content

Each serving of this soup provides approximately 17.7 grams of protein, which is critical for muscle repair and recovery after endurance activities. Protein helps repair damaged muscle tissues and supports the development of new muscle fibres.

Carb and Protein Replenishment Strategies

Enhancing the Meal

To further boost the protein and carbohydrate content:

Protein: Add cooked chicken breast, tofu, or beans to the soup.

Carbohydrates: Add cooked grains like quinoa, barley, or brown rice.

This soup is ideal for consumption after endurance exercises such as a full-day hike, trail running half marathon, full marathon, or ultra-marathon. It provides a balanced mix of high and low GI carbs for immediate and sustained energy replenishment and sufficient protein for muscle recovery.

Adjustments Based on Activity Duration and Intensity

Post-exercise nutrition plays a vital role in the recovery process, helping to replenish energy stores, repair muscle tissue, and rehydrate the body. This slow-cooked vegetable soup is an excellent choice, offering a balanced mix of easily digestible carbohydrates, proteins, and fluids. Whether you’ve completed a full-day hike, long day on the trail, or any other running or endurance activity, taking the time to nourish your body with the right foods will enhance your recovery and prepare you for your next adventure. Remember, what you eat after exercise is just as important as what you eat before and during, so make thoughtful choices to support your overall health and performance.

As a Nutritionist I focus on teaching you how to develop practical, sustainable dietary practices personalized to your health and fitness objectives. My approach integrates solid scientific principles with 25 years experience as a coach and educator. I'm committed to helping you cut through the noise of misinformation and create simple and enjoyable approaches to nutrition.

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