Recovery Nutrition- How Bruins Need to Refuel

A hard workout can deplete your body! Recovery nutrition (post-workout nutrition) is the last step to your workout and  can help replace what you’ve lost, and help your body rebuild for the next workout. 

Within a 20-minute to two-hour recovery window, you should refuel with the following:

• Electrolytes: Electrolytes are salts and minerals that help your body maintain fluid balance and perform at its best. When you sweat, you lose electrolytes like sodium, calcium, potassium and magnesium.
• Protein: Protein reduces muscle breakdown and stimulates growth. It also works with carbohydrates to help replenish the energy stores in your muscles.
• Carbohydrates: Carbs are an athlete’s preferred source of energy. After a long practice or race your muscle glycogen (the back-up fuel storage in your muscles) is depleted.

All you Need to Know about Recovery Nutrition

Why It Is Important?

·       Refuels your muscle and liver energy stores (glycogen)

·       Repairs muscle damage

·       Rehydrates the body

·       Replaces electrolytes that are lost in sweat

·       Keeps the immune system strong

A carbohydrate and protein snack immediately after exercise will:

- Decrease core temperature

- Rehydrate

- Restore energy and fuel

- Rebuild muscle

- Reduce muscle damage

- Speed muscle repair

- Improve performance

When:

-       Within 30-60 minutes of finishing exercise

-       The Open Window of Opportunity to Get Your Body the Nutrients It Needs for Recovery

What is best to consume?

- Combination of carbohydrate and protein

Nutrients needs for recovery 

Recovering Fuel (Carbohydrates)

Scientists have determined that between 1 to 1.5 grams of carbohydrate for every kg of body weight should be ingested within stage 1 and then at least this amount consumed again in stage 2. For example, a 70 kg athlete may require 70 to 105 grams of carbohydrates within 30 minutes of training/competition and this amount again an hour later.  In some cases, an exhausted athlete may need to continue refueling at this rate for up to four, and even six hours after their strenuous workout, especially if training on several consecutive days.

Repairing Muscle (Protein)

While carbohydrate restoration post-exercise is essential, and is the priority, dietary protein should also be consumed to repair muscle post-exercise. It has been estimated that 0.2 to 0.4 grams of protein for every kg of body weight be consumed during each stage of recovery (or a carbohydrate to protein ratio of 3:1 or even 4:1). Therefore, a 70 kg athlete would need to consume between 14 to 28 grams of protein during stage 1, and this amount again during stage 2 recovery.

Quick and Easy Recovery Nutrition Ideas

-       - Chocolate Milk and Fruit

-      - Muscle milk

-       - Greek yogurt and fresh fruit

-       - Whole wheat toast with peanut butter and banana

-       - Turkey/Cheese Sandwich

-       - Whole grain cereal with low-fat milk

Need more ideas, come in to book an appointment!

Fueling the Best,

Emily Mitchell, MS, RD, CSSD, CDE

Director of Sports Nutrition

UCLA Athletics

References

M. Beelen, Burke, L.M., Gibala, M.J., and van Loon, L.J.C. Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism. 2010; 20:515-532.

American College of Sports Medicine, American Dietetic Association, and

Dietitians of Canada. Joint Position Paper: Nutrition and Athletic Performance. Journal of the American Dietetic Association. 2009; 109(3):509-527.

Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Coingestion of protein with

carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. Journal of Applied Physiology. 2009;106(4):1394-1402.

Karp JR. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.