Common diet mistakes: Getting healthy "Not-to-do's"

There is much more to recovery after a tough work out than a bit of rest and relaxation. In fact, food and nutrition play a key role in repleting energy stores and repairing sore muscles. Grabbing “take out,” probably isn’t going to cut it this time.  You probably want to consider foods that offer the greatest benefit, to refuel your body. In order to optimize the recovery period, make sure to pay specific attention to the composition and timing of your post-exercise meal or snack.

Carbohydrates and protein are the most important components of a recovery meal. Carbohydrates store “glycogen” (a primary energy source) during exercise. Glycogen is depleted to varying degrees, depending on the duration and intensity of activity. You can reduce to some extent, this depleted energy, by taking in carbohydrates during exercise. You must maintain an adequate supply of carbs post workout in order to fully replete to healthy levels.

While complete glycogen repletion occurs over a 24-hour period, a rapid phase takes place thirty to sixty minutes immediately after exercise. As a rule of thumb, prioritize eating within thirty minutes of your workout in order to promote rapid repletion. This is particularly important for athletes, who train multiple times a day, in order to make the most of a short recovery period. Protein also works hard during this time frame by repairing sore muscles and promoting the growth of new tissue. Make sure that you continue to eat a balance of nutritious carbohydrate and protein-rich foods throughout the day as recovery continues.

Current recommendations from the American Dietetic Association indicate that 1.0 – 1.5 grams of carbohydrate per kilogram of bodyweight, or 0.45 – 0.68 grams per pound, are adequate for a recovery meal. This equals 68 – 102 grams of carbohydrates for a 150-pound individual. It’s beneficial to consume carbohydrates with protein in a 4:1 ratio. Thus, at least 17 – 26 grams of protein would suit this individual’s recovery needs. This meal, for example, would meet these guidelines with a total of 71 grams of carbohydrates and 24 grams of protein:

• Sandwich with 2 oz. turkey, lettuce, tomato, and mustard on whole wheat bread
• 1 cup of grapes
• 8 ounces of an electrolyte-containing fluid replacement beverage

While these are helpful guidelines, everyone has unique nutritional needs. If you feel bogged down by the numbers, simply follow cues from your body to determine what’s best for you. Emphasize wholesome, fresh foods such as whole grains, fresh fruits and vegetables, and low fat dairy products during recovery. Choose lean meats, eggs, beans, and nuts for that extra punch of protein. Recovery beverages or protein shakes are typically a quick ‘go-to” for athletes. While they are often formulated with the proper carbohydrate and protein composition in mind, nothing beats the value of a nutritious meal. Consider a recovery drink “on the go” or when your stomach doesn’t feel up to a meal after a tough workout.  Just know what you are consuming, if it is prepared.  Athletes who compete at an elite level must be wary of banned substance, of which there are many.  For the recreational athlete, this may not be as much of a concern.

Try these suggestions to take the guesswork out of finding your perfect recovery food:

• Smoothie prepared with fresh fruit and Greek yogurt
• Low fat cottage cheese with fruit and nuts
• Whole grain cereal with banana and nonfat milk
• Lean chili with beans and cornbread
• Grilled salmon, chicken, or tofu with quinoa and veggies
• On the go – all natural trail mix or energy bars

Reference:

Jentjens, R, Jeukendrup, AE. Determinants of Post-Exercise Glycogen Synthesis During Short Term Recovery. J Sports Med 2003;33:117-144.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc 2009;109:509-527. doi: 10.1016/j.jada.2009.01.005