After-exercise recovery foods and drinks can help athletes recovery quickly after a workout and get ready for the next workout or competition. The following list includes tips to help endurance athletes quickly replenish depleted glycogen stores, rehydrate and repair muscle tissue after exercise. You'll learn some of the better choices in recovery foods and recovery drinks and the optimal timing for consuming recovery foods.
Research shows that consuming a 4:1 ratio of carbohydrate to protein after exercise results in higher glycogen stores than consuming carbs alone. Consuming more protein, however, slows rehydration and glycogen replenishment, so the 4:1 ratio seems ideal for endurance athletes who train daily. Sports recovery foods and drinks are handy, but expensive. You can get similar benefits with a snack or meal comprised of whole grains, fruit, and dairy. Try these snack options after exercise:
- 1 medium banana and glass of low-fat milk.
- A bowl of granola with 1 C low-fat milk.
- Low-fat yogurt with 1/2 C of fresh berries.
- Almond butter on whole wheat toast.
- A bowl of whole grain cereal with low-fat milk.
To get the most out of your post-exercise meal, consume the magic 4:1 carbohydrate-to-protein ratio within 30 minutes of finishing activity. Simply eating 100-200 grams of carbohydrate within two hours of endurance exercise is essential to refilling empty glycogen stores. However, research shows that eating a 4:1 ratio of carbohydrate-to-protein within 30 minutes after exercise helps athletes store three times as much glycogen as those waiting two hours to eat.
After your workout, drink enough water to replace any water lost through sweat. The best way to determine how much to drink is by weighing yourself before and after each workout. Then, for every pound of body weight you've lost, you'll need to consume about 3 cups of fluid.
If you forget to weigh yourself, you can use the "color check" to get a rough idea of your level of hydration. This check simply refers to checking the color of your urine in the hours after exercise. Your urine should be relatively clear in color, so if you have dark, concentrated urine, you may be dehydrated and need to consume more water.
Chocolate milk has the right combination of carbs to protein, which make it an ideal exercise recovery drink. In fact, a study comparing the recovery rates of college soccer players using either a sports drink or low-fat chocolate milk found no difference between the two drinks. The details of the reserach showed similar levels of muscle soreness and fatigue, but after drinking chocolate milk the players had less creatine kinase (which indicates of muscle damage), than they did after drinking a typical sports drink.
For those who prefer not to think too hard about after-exercise recovery and just want a quick drink mix, Endurox R4 recovery drink mix fits the bill. Scoop it into water, stir and you'll get the 4:1 ratio of carbohydrate to protein after a long, tough workout. This is an easy way to replenish energy and help recover quickly without much thought or effort, but it comes at a price.
Nutrition facts per serving: Carbohydrate = 50g, Protein = 13g, Fat = 1g, Sodium = 220mg, Potassium = 120mg, Calories = 260
Nutrition facts per serving: Carbohydrate = 32.5g, Protein = 10g, Fat = 0g, Sodium = 74.4mg, Potassium = 19.2mg, Calories = 166
Powerbar is another well-known energy food maker that offers a powdered recovery drink mix. You may be partial to their variety of flavors that provide carbohydrates, protein, and electrolytes but no fat, which makes for fast absorption.
Nutrition facts per serving: Carbohydrate = 20g, Protein = 3g, Fat = 0g, Sodium = 250mg, Potassium = 10mg, Calories = 90
Recovery Tip: Don't Exercise on Empty
You will recover faster after exercise if you don't let yourself run out of fuel during exercise. This means you need to stay on top of your food and fluid intake as you exercise. Proper hydration during exercise depends upon your exercise intensity, time, fitness level and even the weather conditions. But to keep it simple, drink about a cup of water every 15 minutes of exercise.
If your workout takes about an hour, you probably can get by on water alone, but if you exercise hard for more than 90 minutes, you'll need to replenish lost carbohydrates. Consider stashing a sports drink, an energy bar, or other easy-to-digest foods, such as bananas or fig newtons in your gym bag or back pocket.
To exercise consistently, you need to provide a good supply of high-quality energy to your working muscles. The easiest way to to this is to eat a balanced breakfast and continue eating a variety of high-quality foods throughout the day.
Carbohydrate in the form of glycogen is the fuel that makes exercise possible, so adequate carbs must be eaten each day if you hope to train consistently. Protein and fat also have a place in your diet and should be consumed daily. In general, each meal should contain a varied combination of carbohydrates, protein and fat.
If you aren't sure if you are getting the proper nutrients in your daily diet, check out Calorie Count to create a profile and analyze your diet.
Gilson SF, Saunders MJ, Moran CW, et al. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Med Sci Sports Exerc. 2009;41:508.
Kammer L, Ding Z, Wang B, Hara D, Liao YH, Ivy JL. Cereal and nonfat milk support muscle recovery following exercise. [http://www.jissn.com/content/pdf/1550-2783-6-11.pdf] J Int Soc of Sports Nutr. 2009;6:2-12. .
Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietitians of Canada; American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Amer Diet Assoc. 2009;3:509-527