protein supplements<\/a>\u00a0in the immediate post-workout period may support glycogen restoration and muscle protein synthesis and repair.<\/p>\nRecovery Recommendations<\/h2>\n
Nutrition advice gets pretty precise for competitive athletes. The recommendation is to initiate post workout recovery meal with 1.0-1.2 grams of carbohydrates per kg body weight within the first hour after exhaustive exercise. The key word there is exhaustive. Though based on body weight, the amount of carbohydrate consumed for recovery should take into account the intensity and duration of your workout, as well as your goal. To put that into perspective, consider a 120-pound female athlete. Based on the recommendation of 1.0-1.2 g\/kg body weight, she may need to consume 55- 65 grams of carbohydrate, while a 200-pound athlete should consumer between 91- 109 grams of carbohydrate in the first hour following glycogen-depleting exercise. That\u2019s a big difference.<\/p>\n
Unlike carbohydrate, the amount of protein shown to benefit muscle recovery is not based on body weight. A recovery meal should incorporate 15 -25 grams of protein, as well as adequate fluids with the carbohydrates. The following chart shows as example of what that looks like.<\/p>\n
Example: Carbohydrate + Protein Recovery Initiation Recommendation for Competitive Athletes after Exhaustive Exercise:<\/strong><\/p>\n1.0-1.2 g per kg body weight carbohydrates + 15 – 25 grams protein<\/p>\n
\n\n\n| 125 Ibs. (57 kg) Athlete<\/th>\n | 150 Ibs. (68 kg) Athlete<\/th>\n | 200 Ibs. (91 kg) Athlete<\/th>\n<\/tr>\n<\/thead>\n |
\n\n57- 68 grams carbohydrates
\n15 -25 grams protein7 <\/strong>peanut butter protein bites<\/a><\/td>\n68- 82 grams carbohydrates
\n15 -25 grams protein8-9 <\/strong>peanut butter protein bites<\/td>\n91-109 grams carbohydrates
\n15 -25 grams protein10-11 <\/strong>peanut butter protein bites<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n| 125 Ibs. (57 kg) Athlete<\/th>\n<\/tr>\n<\/thead>\n | \n\n57- 68 grams carbohydrates
\n15 -25 grams protein7 <\/strong>peanut butter protein bites<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n| 125 Ibs. (57 kg) Athlete<\/th>\n<\/tr>\n<\/thead>\n | \n\n57- 68 grams carbohydrates
\n15 -25 grams protein7 <\/strong>peanut butter protein bites<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n| 125 Ibs. (57 kg) Athlete<\/th>\n<\/tr>\n<\/thead>\n | \n\n57- 68 grams carbohydrates
\n15 -25 grams protein7 <\/strong>peanut butter protein bites<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nThe above estimates can be used for a guide, but it\u2019s not necessary for all athletes to be so specific. The intensity, duration, type of activity and level of training all play a role in how much glycogen was used to fuel your workout. While some athletes will benefit from rushing to the recovery station, another would be fine waiting until their next balanced meal. Rather than getting caught up in the calculation, keep it simple and focus on pairing a protein and a carbohydrate together along with fluid. Then, be sure to get a well-balanced meal within 3-4 hours of finishing your activity. The following are some examples:<\/p>\n Examples of Recovery Meals (portion size will vary based on individual needs)<\/strong><\/p>\n\n\n\n| Recovery Meal<\/th>\n | Carbohydrates<\/span>Carbs<\/span><\/th>\n | Protein<\/th>\n<\/tr>\n<\/thead>\n | \n\n| Peanut Butter Protein Bites<\/a><\/td>\n | | | | | | | |