Recovery Nutrition – What do you eat after training?
Do you pay attention to your 'recovery meal' ? This is the meal straight after training - and should be eaten within 45mins of your training session.
If your session is a tough one, and longer than 60 minutes , it is vital that you get this meal right in order to get the most from your training and progress with your goals. This meal needs to contain carbohydrates and protein. The carbs replenish your glycogen stores and also act to blunt cortisol production (both are vital for weight control. The protein helps repair the muscles and supports the immune system.
The amount that you need to consume for this meal depends on your body weight, the amount of training you are doing, and your personal goals. As a rough guide you should be looking for around 1 gram of carbs per kilo of body weight, and around 1/3 gram of protein per kilo of body weight. For example, an athlete weighing 60 kilos, will need 60 grams of carbs and 20 grams of protein for this recovery meal.
If your session has been an extended session, (a very long run for example) the need for carbohydrates increases, you might need 1.5-2 grams of carbs per kilo of body weight.
Choose good quality nutrient dense carbohydrates like fruit, starchy vegetables, wholegrains, legumes, nuts and seeds, and good quality protein such as eggs, fish, lean meat and dairy. This will ensure that your body is getting the nutrients it needs to have you in the best health possible on race day.
Great article on Post run recovery meal – I’m really needing to get a better handle on my nutrition as I feel I have little idea at present. Can you give an idea of serving sizes and how many grams of carbs and or proteins there are in each of the food you list in the article?
Hi Rob, Have a look at this article – it should give you a good idea of what you need. https://www.tbmlockerroom.com/recovery-meals-recipes-to-help-post-training-recovery/
If you still feel like you need more help, then I would highly recommend contacting Tamara at http://www.madonnutrition.com – she is excellent, and has a very good realistic and practical approach to nutrition for endurance runners. She has done the UTA100 herself a couple of times.
Cheers
Mark.