Carbohydrates – Eating enough carbohydrates (CHO) after exercise is essential for restoring muscle glycogen levels. Inadequate carbohydrate intake can contribute to chronic fatigue, slow recovery and increased risk of injury. Athletes should eat about 1 to 1.5g CHO/kg within 15-20 minutes of finishing training or exercise and 100 grams per hour for two to four hours post-exercise.
If you weigh 200 pounds you require about 90 -135 grams of carbohydrate within 15-20 minutes after finishing a training session or game.
The best types of carbohydrates for refueling are those with a high Glycemic Index (GI). The GI is a scale that indicates how quickly a food is converted into glucose in the blood stream. Foods are assigned a number with glucose being 100. The higher the number, the faster a food will be converted to glucose. Here are a few suggestions of higher GI foods that help with recovery:
Protein – Scientific studies suggest that a mix of carbohydrate and protein in a 3:1 or 4:1 ratio after exercise may replenish muscle glycogen more rapidly and promote muscle tissue repair. There are a few sports drinks and sports bars have roughly a 4:1 ratio of carbohydrate to protein. And, if you can tolerate milk products post training/event, chocolate milk has a 4:1 ratio.
For more information contact Lachael.
Healthy holidays… is that really possible?
Yes! Whether you’re a professional athlete balancing competition and family life or just starting a fitness/nutrition plan, you can still eat like a champion through the holidays! Here are a few tips to keep your eye on the goal: