Eating for Performance – Post Workout

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Eating After a Workout is called Recovery Nutrition. 

Goals of Recovery Nutrition Include:
1. Restore fluid and electrolytes (sodium and potassium) lost in sweat
2. Replace muscle fuel (carbohydrate) utilized during your activity
3. Provide protein to repair damaged muscle tissue and to stimulate growth of new muscle tissue

Nutrition for Recovery Needs to Begin Between 15-60 minutes From the Completion of the Activity.

2 Important Areas in Recovery Nutrition:

Glycogen Replacement: Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Examples Include: Energy bar, Bagel, Whole Wheat Bread, Dried Fruit, or Fresh Fruit, Granola Bar or Low-Fat Granola Pieces.  Another option would include replacing your carbohydrate store with a sports drink if you have a difficult time eating immediately after a workout.
Re-Hydrate: Begin drinking 16oz. of water for every pound of water lost through sweat during a workout. Continue to drink water throughout the day.  Water is generally the best way to replace lost fluids. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates.

Eating for Recovery Will Result In:

Increased ability to Train Longer and with More Intensity

Delay the Onset of Fatigue

Improve Body Composition and Strength

Maintain Healthy Immune System

Reduce Risk of Injury

Reduce Risk of Cramps and Stomach Distress During Workouts

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