Tip #5 - 2014: Recovery Nutrition

presented by Montana Molyneux, MKIN CSCS, Certified Strength and Conditioning Specialist and owner of Mountain Life Strength and Conditioning
 

Recovery Nutrition Tips

•  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)

                     - Carbohydrates consumption post workout should be 1.2-1.4 grams per kilogram of body weight. (If an athlete weighs 120 lbs or 54.5 kgs they would need between 65.4-76.3 grams of carbohydrates in their post workout snack)
                     - 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 Calculate daily water intake multiply bodyweight (kgs) by 0.033
             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:

             o Should be consumed only if adding to sound nutritional habits (i.e. athletes who maintain a
                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)

Tips:
 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

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