Posts tagged recovery
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Recovery is a key component to a workout that many of us forget—we are done exercising and have a lot to get done in a day so recovery is often overlooked. When we take the time to recover from one workout we are setting ourselves up for success in later workouts in subsequent days and weeks. One complaint I hear over and over from athletes training over long periods of time is the fact that they feel worn down and tired. While there can be many reasons for these feelings a major one is the lack of recovery nutrition.
Studies have been done that found the optimal ratio of carbohydrates to protein for recovery is 4:1. Lots of folks use chocolate milk to recover—it has a ratio of carbs to protein that is really close to that 4:1 ideal. It’s easy to find, not super expensive and darn tasty. For those who are lactose intolerant chocolate soy milk is a good option.
Other non-dairy milks don’t contain enough protein for optimal recovery. Some other options are half a sandwich (pb&j, turkey etc), banana with almond butter, a hardboiled egg with some fruit. Make sure you are getting your recovery eaten within 30-45 minutes of finishing your workout. This time frame is optimal for your body’s absorption.
Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of theNutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.