Sports Nutrition 101 - Post-Exercise Eating
6/15/2009 12:00:00 AM
June 15, 2009
Purpose
- Post-exercise the body is in "breakdown mode"...good sports nutrition stops breakdown from progressing
- The goal is to provide the body with carbohydrate and protein to replenish energy stores and repair muscle tears and breakdown
"Window Of Opportunity"
- Two-hour time period (especially first 30-45 minutes); post-exercise - when the body has the ability to take up nutrients faster in order to recover...think of the muscle as a sponge
0-45 minutes post-workout/game - What nutrients to eat
- 4:1 ratio of carbohydrates to protein (4 grams carbohydrate to 1 gram protein) and little to no fat
- Carbohydrates replenish energy (glycogen) stores lost during exercise and open the cell for protein to be absorbed
- Protein starts muscle repair - but most importantly decreases muscle breakdown post-exercise
Food examples
- Low-fat (LF) chocolate milk
- Energy bar and 8 oz Gatorade
- Muscle Milk RTD Shake
- Flavored-yogurt and fruit
- Cereal and low-fat milk
- Smoothie with 8-10 oz low-fat milk, protein powder, 1 cup fruit
- Low-fat granola bar and 8 oz low-fat milk
- Baggie 1 cup high pro cereal(Kashi), 1/2 c granola, 1/4 c dried fruit
- 3-4 graham crackers and 8 oz low-fat milk
Special Notes
- Fluids like shakes and smoothies digest much faster than whole food
- Best recovery bars: Cliff, Power Bar Harvest, Gatorade, Go Lean Crunch
Hydration
- 17-24 oz fluid (water or Gatorade) for every pound lost during exercise
- 22-24 oz fluid if rehydration is necessary in short period of time
Within 2 hours post-workout/game
- Balance meal of carbohydrates, protein, and some fat (still low-fat) | 50-60% carbohydrate, 20-30% protein, 10-20% fat
Hydration
- Still working on rehydrating/recovering what was lost during workout or game
Meal Examples
- 1 whole wheat turkey sandwich w/low-fat cheese snd veggies 15 whole wheat crackers and fruit
- 3 oz chicken, 1-2 cups pasta with marinara sauce, 1 cup veggies and 1 whole wheat roll
- 6 oz fish, 1 sweet potato, 2 cups salad with light dressing and 1 piece fruit
- 1 whole wheat pita with 3 oz chicken, 1/4 c low-fat cheese, lettuce/tomato, light sour cream and 15-20 wheat crackers or pretzels
- 1 packet oatmeal, 1 scoop protein powder, sprinkle nuts and dried fruit, 8-12 oz skim milk
- 20 oz Smoothie King-like smoothie with whey protein
- 1 cup whole grain cereal with 1/2 cup skim milk, 1 low-fat yogurt and 1 fruit
- Turkey and low-fat cheese sandwich on wheat bread and yogurt with 1/4 cup granola mixed in
- 20 whole wheat crackers or pretzels, 3 oz lean turkey, one 2% string cheese and 1 piece fruit or fruit cup
- 1 whole wheat tortilla (broiled in oven for 2 min per side) with 3 oz lean, skinless chicken and 1/4 cup 2% cheese,
- 10-12 baked multi-grain tortilla chips, 1 cup fruit salad
- 1 grilled chicken sandwich, 1 bag Baked Lays and 1 piece fruit or 1 cup chopped fruit
- 1 whole wheat bagel with 3 oz lean ham and Swiss cheese, 1 cup cold pasta salad and 15 whole wheat crackers
- Salad with 3 oz lean meat (chicken, turkey, ham), 1/4 cup cheese (2% if possible), croutons & veggies with dressing on the side,
- 15-20 whole wheat crackers or pretzels or 2 slices wheat toast and 1 cup chopped fruit
- 2 egg/2egg white omelet with low-fat cheese and 1/2 cup chopped lean ham, 2 whole wheat Eggo waffles with low-fat butter and drizzle syrup
- 1 whole wheat bagel with 1 scrambled egg, 1 slice low-fat cheese, 2 slices thin ham or Canadian bacon, 1 fruit and 1 cup 2% milk
