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.
