Nutrient Timing and Strategies to Optimize Recovery

Nutrient Timing and Strategies to Optimize Recovery

To realize the value of one minute-

Ask a person who has missed the train, bus or plane.
To realize the value of one second-
Ask a person who has survived an accident.
To realize the value of one millisecond-
Ask the person who has won a silver medal in the Olympics.

-Author unknown

The above poem drastically demonstrates the importance of time.  With March not only bringing St. Patrick’s Day, but also Daylight Savings, I couldn’t help but think about time- and more specifically, nutrient timing immediately following training.

What you eat and drink from one training session to the next significantly impacts your recovery. Although you may be tempted to inhale everything in sight after working out, it is wise to choose the correct recovery fuel.

Carbohydrates are needed to replace the limited stores of muscle-fueling carbohydrates- glycogen- that have been used up during your workout.  If not replenished, the quality of your future training session will significantly suffer.  Delaying your carbohydrate intake after a tough training session by even 2 hours can slow down the replenishment process.  Immediately after training, focus on higher-glycemic carbs (pretzels, cereal, bagels, bread, baked potatoes) rather than complex carbs.  Research has proven that simple carbs are more effective at enhancing glycogen resynthesis and expediting recovery.

Consume 0.5g of carbs per lb of body weight within 30 minutes of your training session and then repeat an hour or two later.  (For a 120-lb athlete, this would be 60g carbs)

What about protein?  Consuming protein immediately after exercise will repair muscle tissue and provide important nutrients for your immune system.  Based on the recommendations by the IOC Consensus Statement on Sports Nutrition 2010, around 15-25g of protein following exercise is beneficial.  Anything greater does not result in any further muscle-building benefits.

Fluid replacement is also important.  Replace fluids lost during exercise by gradually drinking 16-24 fl oz (in the form of recovery beverages, sports drinks or water) for every lb of weight lost during training.  To make rehydration even more effective, consume sodium sources (crackers, pretzels), along with your fluids.  This is especially important if you consider yourself a “salty sweater” and often have enough salt on your body and face to line the rims of margarita glasses.

Here are some traditional recovery food choices among athletes that combine the above principles:

-smoothie made with soy or dairy milk, yogurt and frozen fruit
-turkey sandwich with pretzels
-lowfat chocolate milk with a banana
-cereal, dairy or soymilk, and fruit
-bagel with peanut butter, jam and orange juice
-pasta salad with lowfat cheese

Time is of the essence in our society.  As athletes, you will find that proper nutrient timing and food choices will help you reach your goals.  So stop reading and start refueling!

-Written by Julianne Kanzaki, MPH, RD