Nutrition is very important for
recovery from daily intense training. If you are trying to accomplish weight
loss, this article may not be for you.
But if you are looking for overall better performance and healthy
living, you may want to read it over.
Recovery Nutrition involves 2 important steps. First, eat a meal or snack immediately
after training, and second, eat a meal approximately 1 hour later.
Step 1: Eat a
meal or snack immediately after training.
- This
snack should be rich in protein and carbohydrates. This balance helps your body
decrease core temperature, rehydrate, restore energy and fuel, rebuild
muscle, reduce muscle damage, speed muscle repair, keep you healthy and
improve performance. - The
amount of carbohydrates and protein in your post workout snack will depend
on your body weight. The
formula is as follows:
0.41-0.55 g/lb carbohydrates and 0.14-0.18
g/kg protein
- Ex: If you weigh 150 lb, you would
need 62-83 g (0.41 x 150 and 0.55 x 150) carbohydrates and 21-27 g protein
(0.14 x 150 and 0.18 x 150) - Too
much math? A simpler way would be to use a 2:1 or 3:1 carb-to-protein
ratio. This is equal to about
45-75 g carbohydrates and 15-25 g protein - Easy
ideas for snacks with this ratio would be chocolate milk, recovery shake,
trail mix, or a sandwich
Step 2: Eat a
meal approximately 1 hr after
Estelle L. Benoit
Source:
rd411.com