Start your recovery within 30 minutes of finishing!
Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently. Recovery Food: Consume 4:1 Carb / Protein Ratio
Research shows that consuming a 4:1 ratio of carbohydrate to protein after exercise results in higher glycogen stores than consuming carbs alone. Consuming more protein, however, slows rehydration and glycogen replenishment, so the 4:1 ratio seems ideal for endurance athletes who train daily. Sports recovery foods and drinks are handy, but expensive. You can get similar benefits with a snack or meal comprised of whole grains, fruit, and dairy.
Try These Snack Options After Exercise:
- 1 medium banana and glass of low-fat milk.
- A bowl of granola with 1 C low-fat milk.
- Low-fat yogurt with 1/2 C of fresh berries.
- Almond butter on whole wheat toast.
- A bowl of whole grain cereal with low-fat milk.