Exercise: Recovery Nutrition
After Intense Daily Training
The goal of recovery nutrition is to convert the body from a catabolic state (breakdown) to an anabolic state (building). Immediately after exercise, the window is open for nutrient delivery to muscle cells. Recovery is a two-step process—a meal or snack immediately after training, and a meal approximately 1 hour later.
A carbohydrate and protein snack immediately after exercise will:
- Decrease core temperature
- Rehydrate
- Restore energy and fuel
- Rebuild muscle
- Reduce muscle damage
- Speed muscle repair
- Keep you healthy
- Improve performance
Nutrients needs for recovery
Here are some different ways to estimate nutrient needs for recovery based on body weight.
1.2-1.5 grams (g)/kilogram (kg) nutrition repletion factor: Provided by a combination of carbohydrate and protein immediately after activity. This is equivalent to:
- 8 g/kg of carbohydrate post-strength training or 0.9-1.2 g/kg carbohydrate post-endurance training
- 0.3-0.4 g/kg of protein post-training
2:1 or 3:1 carbohydrate-to-protein ratio: This is equivalent to:
- 15-25 g protein
- 45-75 g carbohydrates
After exercise
Ideas for a snack immediately after exercise include:
- Chocolate milk
- Recovery shake
- Trail mix
- Sandwich
Recovery is not complete until you eat a meal approximately 1 hour later.
