Recovery for the W
So many athletes compete to eat, rather than eat to compete. What does that mean? Think about a time either you or someone you know CRUSHED a monster workout ( and uploaded to Strava, obviously) and then wanted fun, celebratory foods. While there’s nothing wrong with indulging, within a recovery window there is certainly foods that promote better recovery.
Recovery nutrition is ESSENTIAL for replenishing energy storages , repairing muscle tissues and fibers, and rehydrating muscles. If you aren’t willing to adopt an appropriate recovery protocol, you will not achieve optimal recovery and benefit from a session.
Why is this so important?
Post workout, you have an increased supply of blood moving to your muscles which allows for expedited nutrient replacement for growth and maintenance. During a workout, the body is in a catabolic state ( breakdown). Energy from food is necessary to move the body from catabolism to anabolism ( the ultimate glow up, right). Failure to adopt an effective recovery protocol will increase the likelihood that an athlete will experience DOMS ( delayed onset muscle soreness) and food cravings ( particularly those high in sugars, fats, and low nutritional value). To extend the impact of improper recovery, low nutritional value foods is linked with poorer sleep quality, which is also essential to optimal recovery.
So what’s the formula?
This is dependent on activity performed as well as the goal of athlete/ session, most often a meal or snack of protein /carbs will be the best after a strenuous session.
Replenish: Carbs are primary source of fuel for muscle. After intense exercise, it becomes depleted and you must replace what is lost.
-Replace 0.5 g carbs per lb of body weight within 1-2 hours of exercise
15 g carbs:
1/2 cup fruit
1/4 cup dried fruit
1/3 cup yogurt
1 slice bread
1/2 cup beans/legumes/oats
1/3 cup rice, grains, cereal
6” tortilla
1 cup milk
Repair:
High quality protein is needed to stimulate muscle growth + repair after intense exercise.
-Consume 20-30 G protein within 1-2 hours of activity and with each meal after every 3-5 hours . Ensure protein intake with recurrent exercise sessions with less than 8 hours for recovery.
1 protein= 7 g
1 oz lean meat
1 egg or 2 egg whites
1/3 cup yogurt
1 cup low fat or soy milk
1/2 cup beans
1 oz low fat cheese
1/4 cup low fat cottage cheese
Recovery Tips:
Activity < 1 hour
When: Within 30-60 minutes of workout
What: Recovery with a snack until ready for a meal
How much: If snack, 20-30 G protein + 40-60 g carbs
Fluid: 16-24 oz
Activity 1-3 hours
When: Within 30-60 minutes of workout
What: Recovery with a snack until ready for a meal (within 2 hours)
How much: If snack, 25-30 G protein + 60-90 g carbs
*meal to follow up should be 20-30 G protein, 60-90 g carbs
Fluid: 16-24 oz in 60 minutes. Keep hydrating throughout day
Activity 3-10 hours
When: Within 30-60 minutes of workout
What: Recovery with a snack until ready for a meal (within 2 hours), and follow up with another meal within 3-4 hours.
How much: If snack, 25-30 G protein + 60-90 g carbs, meal: 20-30 G protein, 60-90 g carbs
*2 meals to follow up should be 20-30 G protein and 60-90 g carbs
Fluid: 16-24 oz in 60 minutes. Keep hydrating throughout day