- It is important to consume a post workout snack within 15-20 minutes after completion of exercise. The earlier the better.
- Carbohydrates replenish glycogen stores used during exercise and protein intake promotes muscle repair and recovery.
- Typically, post workout carb:protein ratio is 1:3 (especially following resistance training)
- Protein consumption post workout should be 1.0-1.2 grams per kilogram of body
On top of an immediate snack post workout, a balanced meal should be consumed within 2-4 hours after.
Daily intake recommendations for endurance athletes:
- Carbohydrates: 7-10grams/kg/day
- Protein: 1.2-1.4grams/kg/day
- Fats: 20-25% daily intake – look for monounsaturated (olive oil & avocados) and polyunsaturated (omega 6 and omega 3’s)– avoid trans fats and saturated fats
o During exercise drink approximately 1 Cup every 15 minutes
o If workout is over 90 minutes long a water/electrolyte mix should be consumed during
balanced diet) OR if there are dietary restrictions
o Should be monitored by a professional
o Should be tested – check WADA restrictions
Post workout snacks:
- Carnation Breakfast drinks
- Low-fat Chocolate Milk (or Chocolate Almond Milk)
- Sandwich on whole-grain with lean meats, like turkey with veggies
- Yogurt and berries
- 12-17 oz fruit smoothie
- Energy balls (quinoa, nuts, coconut, peanut butter etc)
Know your body – some athletes prefer liquids versus whole foods.
Try everything in practice – NOT race day
Be prepared – if it’s a long training session pack an extra snack, or make a bigger dinner to bring for the next day
Carbohydrate consumption should be spread out through the whole day and not all at once (helps avoid spiking in blood sugar levels)