Christie Achenbach

What to Eat After You Exercise

Your muscles break down during a hard workout, but you can stop this breakdown by eating as soon as tolerable after you exercise. Take advantage of the 30-45 minute post-exercise window to repair and build muscles. A 1:3 ratio of protein to carbohydrate is recommended. Refueling with carbohydrates creates a muscle refueling response while protein enhances the process of building and repairing muscles, and reduces muscle soreness. Also, eating protein with carbohydrate after strength training may also stimulate muscle growth by the release of insulin and growth hormone. Even if you aren’t hungry, you don’t need to consume a lot of food to receive the benefits from post-exercise meals. As few as 100 calories can make a big difference.

Guidelines for Recovery
1.Eat within 30-45 minute post-exercise
2.Restore fluid and electrolytes lost in sweat
3.Replace muscle fuel (carbohydrate) utilized during practice.
4.Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.

Hydration
Weigh yourself before and after competition and replace what you lose.
Drink 2 to 3 cups (16-24 ounces) of fluid for every pound lost in sweat.

Protein after Recovery
After endurance exercise: consume 10-20 g of protein
After resistance training: consume about 20-40 g of protein

Carbohydrates to Restore Glycogen Storage
Consume 0.5 grams of carbs per lb of body weight within 30 minutes of finishing exercise.

Food Ideas for Post Exercise
Low-fat chocolate milk
Turkey sandwich with 2 oz of turkey
Peanut Butter sandwich with 2 Tbsp of peanut butter
1 cup of low-fat Greek yogurt
2 oz of low-fat cheese and crackers or piece of fruit
Fruit smoothie made with yogurt or milk
Bowl of Cheerios with milk and banana

April 19, 2011 Posted by Christie Achenbach RD, CSSD, ACSM-CPT | Sports Nutrition, Uncategorized | Leave a Comment