Nutrition for Recovery

Everything we do is about how well we recover!!

Our athletic gains from training come from recovery. The time that is easiest to overlook is after our workouts, until we are exhausted, injured, or too cranky to function. By the time we get to that point, we often overlook that our food may be the cause of our problems.

After we exercise, we have a perfect window of opportunity; referred to as the glycogen window, this span of time exists between the minute our workout ends until about 30-45 minutes later. Glycogen is the stored form of carbohydrate. It is predominantly located in our muscles and liver and is utilized during all aerobic activities.

Our body is primed and ready to receive nutrition in the glycogen window. There is no better time to fuel up because your ability to make glycogen is two to three times higher than it will be half an hour later. We eventually will recover our depleted glycogen stores without taking advantage of this window, however, those who choose out of immediate refueling may need to wait an extra 48-72 hours for their bodies to get back to pre-workout fuel stores.

Our body is most likely to utilize the nourishment received for tissue repair and adaptation, maintaining the strength of the immune system, and furiously preparing the entire body to be able to handle another workout. This means that your recovery meal is unlikely to be converted to body fat.

Your recovery meal must contain easily digested carbohydrate, protein, and some antioxidants.  A good measurement is, 0.3-0.6 grams of carbohydrate for each pound of body weight.  The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein).


Here are some suggestions:
-smoothies (include dark berries and protein)
-bananas
-chocolate milk
-yogurt
-protein packed sandwich
-egg sandwich