A vigorous workout can diminish glycogen reserves and break down protein in your muscles. It also tends to lower your insulin levels. Choosing the right foods to replenish your body after exercise promotes protein production and restores glycogen levels. But quick post-workout recovery doesn't depend on expensive recovery drinks. In fact, there are many options for meals and snacks that are more effective than commercial recovery drinks at providing the nutrition you need after exercise.
Post-Workout Meals
Although many athletes prefer drinks to solid food after an intense workout, a meal with protein and carbohydrates can improve recovery time. Have a peanut butter sandwich or milk with cereal as soon as possible after your workout to increase the rate of glycogen production. Sweating over a period of several hours diminishes sodium levels in your body, so try eating a salty snack like pretzels with peanut butter to help prevent dehydration after a strenuous workout. Regardless of what you choose to eat, drink plenty of fluids immediately after your workout.
Recovery Snacks On The Go
It's not always possible to go home right after a workout and cook a healthy meal. When you don't have access to a kitchen or need to refuel between multiple workouts on the same day, plan snacks in advance. Pack a small thermos of milk to drink or add to a bowl of cereal. Bring several small bags of pretzels, crackers or cereal and a container of peanut butter for dipping. Yogurt makes a great recovery snack because it contains both protein and carbohydrates.
How & When
It is important to adjust your recovery meal plans based on the type of workout and how you are feeling. Eat carbohydrates within 30 minutes of finishing your workout, then eat a combination of carbohydrates and protein every two hours for six hours afterward so your body can continue the process of recovery. Keep some chocolate milk or fruit juice on hand to provide easily digestible carbohydrates if you don't feel up to eating solid food so soon after intense exercise.
Choc Milk as Food
Chocolate milk is a more effective drink for recovery after sports than commercial sports drinks, according to a study conducted at the University of Texas at Austin. Chocolate milk contains protein and carbohydrates, which your body needs to build new muscle and make glycogen, the muscles' source of energy. The glucose found in carbohydrates is required to produce this fuel. The sugar in chocolate milk also increases insulin levels, which facilitates glycogen production. You can also drink juice, plain milk or other flavored milks, although plain milk or juice do not offer the same benefits.
Member Comments