Recovery Nutrition |
|
A well-planned nutritional and rehydration strategy is vital for speedy recovery. Here are some guidelines on what to eat and drink during the critical post-workout period.
Replace fluids first
Muscle recovery and growth cannot take place until cells are fully hydrated. This is best achieved by consuming small amounts of fluids at regular intervals during the hours following your workout rather than drinking a large volume in one go (which stimulates urine formation).
For each 0.5 kg (1 lb approx) lost, drink 600 – 750 ml of fluid (e.g. water, diluted juice, sports drinks, milk, tea). Consuming a little sodium in food or drink will promote recovery because it helps retain the fluid you have drunk. It also stimulates thirst and encourages you to drink more.
Replenish fuel supplies
The next priority is to replace the fuel you have burned in your workout. Your muscles are most receptive to reloading fuel (glycogen) in a 30-60 minute window immediately following exercise. Blood flow to muscles is enhanced during this time, and the cell membranes more permeable to nutrients. Aim for 1g carbohydrate for each 1 kg of your body weight. If you weigh 70kg, you need 70 grams (280 calories) of carbs.
Eat carbs and protein together
Boost the rate at which your muscles replenish glycogen and protein by consuming a little protein with carbohydrate after working out. Studies suggest 10 – 15g protein along with 50 – 60g carbohydrate is optimum for speediest recovery. A Canadian study found that a protein-carbohydrate drink resulted in a greater protein uptake in the muscles compared with a conventional sports drink following a weights workout.
Recovery drinks
Several studies over the last few years point to the benefits of skimmed milk and milk-based drinks for recovery. Milk provides carbohydrate and protein in the ideal 4: 1 ratio, as well as other key recovery nutrients such as calcium, riboflavin and magnesium. A 2007 British study concluded that regular milk restored lost fluids more effectively than water or sports drinks.
Low fat milkshakes or flavoured milks are also good options. In an Indiana University study, athletes who drank chocolate milk after exercise achieved more rapid recovery and better subsequent performance compared with those who drank a conventional sports drink. A 2010 study published in the Journal of International Society of Sports Nutrition found that footballers experienced less muscle damage and better muscle recovery after intense training when they drank chocolate skimmed milk compared with a sports drink.
Recovery food
Other suitable recovery foods include yoghurt, porridge, fresh fruit, rice cakes, cereal bars, dried fruit, nuts, sandwiches, toast and porridge. Your post-workout snack should be easily digested, low in fat and provide both carbohydrate and protein.
Each of the following supplies50- 60g carbohydrate and 10 – 20 g protein
For more diet, health, food, and fitness information visit www.weightplan.com
Replace fluids first
Muscle recovery and growth cannot take place until cells are fully hydrated. This is best achieved by consuming small amounts of fluids at regular intervals during the hours following your workout rather than drinking a large volume in one go (which stimulates urine formation).
For each 0.5 kg (1 lb approx) lost, drink 600 – 750 ml of fluid (e.g. water, diluted juice, sports drinks, milk, tea). Consuming a little sodium in food or drink will promote recovery because it helps retain the fluid you have drunk. It also stimulates thirst and encourages you to drink more.
Replenish fuel supplies
The next priority is to replace the fuel you have burned in your workout. Your muscles are most receptive to reloading fuel (glycogen) in a 30-60 minute window immediately following exercise. Blood flow to muscles is enhanced during this time, and the cell membranes more permeable to nutrients. Aim for 1g carbohydrate for each 1 kg of your body weight. If you weigh 70kg, you need 70 grams (280 calories) of carbs.
Eat carbs and protein together
Boost the rate at which your muscles replenish glycogen and protein by consuming a little protein with carbohydrate after working out. Studies suggest 10 – 15g protein along with 50 – 60g carbohydrate is optimum for speediest recovery. A Canadian study found that a protein-carbohydrate drink resulted in a greater protein uptake in the muscles compared with a conventional sports drink following a weights workout.
Recovery drinks
Several studies over the last few years point to the benefits of skimmed milk and milk-based drinks for recovery. Milk provides carbohydrate and protein in the ideal 4: 1 ratio, as well as other key recovery nutrients such as calcium, riboflavin and magnesium. A 2007 British study concluded that regular milk restored lost fluids more effectively than water or sports drinks.
Low fat milkshakes or flavoured milks are also good options. In an Indiana University study, athletes who drank chocolate milk after exercise achieved more rapid recovery and better subsequent performance compared with those who drank a conventional sports drink. A 2010 study published in the Journal of International Society of Sports Nutrition found that footballers experienced less muscle damage and better muscle recovery after intense training when they drank chocolate skimmed milk compared with a sports drink.
Recovery food
Other suitable recovery foods include yoghurt, porridge, fresh fruit, rice cakes, cereal bars, dried fruit, nuts, sandwiches, toast and porridge. Your post-workout snack should be easily digested, low in fat and provide both carbohydrate and protein.
Each of the following supplies50- 60g carbohydrate and 10 – 20 g protein
- One banana plus 500ml of milk
- 2 – 3 pots of fruit yoghurt
- One cereal bar plus 500 ml semi skimmed milk
- One slice of toast and honey plus a pot of fruit yoghurt
- 60g raisins fruit and 50g nuts
- 4 rice cakes with 20g peanut butter plus 200ml orange juice
- A chocolate milk shake: Blend 1 cup water, 1 banana, 2 tbsp low fat yogurt, 1 tbsp chopped walnuts, 1 scoop chocolate milkshake powder and 6 to 8 ice cubes
For more diet, health, food, and fitness information visit www.weightplan.com