By Ann Dunaway Teh, MS, RD, LD
What you eat and drink after exercise is just as important as what you do before and during exercise. Particularly in sports such as basketball, wrestling, soccer and swimming where tournaments and back-to-back events are common with little time to recover. By paying attention to your recovery nutrition, you set yourself up to recover faster and be in better shape for the next workout or competition. There are two main components to proper recovery nutrition: replenish and rehydrate.
There is a 60 minute window after exercise where your body is at its peak for replenishing muscle glycogen, the stored form of carbohydrate, which acts as an immediate energy source for the muscles during activity. After strenuous exercise or competition, these stores are depleted and need to be replenished as soon as possible for better recovery.
Eating carbohydrates mixed with protein (15 to 25 grams of high quality protein) has been shown to be of the greatest benefit to help with recovery after strenuous activity as it also helps rebuild muscle. Good examples of a rich carbohydrate and protein source are:
* Low fat chocolate milk
* Yogurt with cereal topping
* Low fat cheese and crackers
* Peanut butter on whole grain toast
* Fruit and yogurt smoothie
For optimal replenishment of muscle glycogen after strenuous activity lasting more than 90 minutes, aim to eat 0.5 grams of carbohydrate for every pound of body weight every 2 hours for 6 to 8 hours after long workouts lasting more than 90 minutes. For example, a 150 pound person would require 75 grams of carbohydrates, which is equivalent to 300 calories (1 gram of carbohydrate = 4 calories).
This is easily accomplished by planning ahead and having handy one of the above suggested examples of a carbohydrate and protein source so it can be eaten immediately after a tough practice or game. Then follow-up with a meal as soon as possible that also contains carbohydrate and protein. A few hours later another snack can be eaten. Use your hunger as a guide and make good choices for quality foods which provide good nutrients such as fruit, vegetables, whole grain breads, and lean protein rather than foods with little nutritional value such as chips, candy and soda.
Rehydration is the second key to proper recovery. Just because it is winter and cold outside, doesn't meant that hydration is less important. It may be less obvious when it isn't hot and sweat rates are lower, but focusing on staying well hydrated at all times can go a long way to help with performance as well as recovery. The best hydration plan is one where you drink fluids regularly and have at least one clear to pale yellow urination a day.
Water is the preferred method of replacing fluid losses after exercise. For adults, drink 24 ounces of fluid for every pound lost during exercise and for children and adolescents, drink 16 ounces of fluid for every pound lost during exercise (weigh yourself before and after exercise to determine pounds lost). Sports drinks are appropriate for workouts lasting more than 90 minutes, or 60 minutes in hot and humid conditions. Drinking fluids at a cooler temperature makes them more palatable and encourages people to drink more.
To get the most out of workouts and gain a competitive edge do not ignore the 2 R’s in recovery: Replenish muscle glycogen by eating carbohydrates mixed with protein and Rehydrate with plenty of fluids.
References:
Clark, N. Sports Nutrition Guidebook. Champaign, IL: Human Kinetics; 2008.
Rosenbloom CA, Coleman EJ, eds. Sports Nutrition: A Practice Manual for Professionals. Chicago, IL: American Dietetic Association; 2012.
