presented by Montana Molyneux, MKIN CSCS, Certified Strength and Conditioning Specialist and owner of Mountain Life Strength and Conditioning
Recovery Nutrition Tips
- Protein consumption post workout should be 1.0-1.2 grams per kilogram of body
weight
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:
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
workout
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:
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)
Helpful links:
http://www.eatright.org/Public/content.aspx?id=6442463964
- 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
weight
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
- HYDRATION:
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
workout
- Supplements:
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)
Helpful links:
http://www.eatright.org/Public/content.aspx?id=6442463964

recovery_nutrition_tips_montana.pdf |