If you workout, research has shown that a combination of three to four parts carbohydrates to one part protein is ideal for supporting enhanced recovery. Again, depending on your body weight as well as the duration and intensity of your workout, your needs within that first hour can be anywhere from 30-90 grams of carbohydrates equaling about 120-360 calories, and 10-30 grams of protein equaling 40-120 calories. Remember, for maximizing recovery these amount should be consumed within the first hour after exercise. After that within the next two to four hours you will probably be having a regular sit down meal which will enhance recovery.
Some examples, of what you can use immediately following your workout are Recoverite which is everything you need in one easy to make, easy to take product. Recoverite is a precise blend of complex carbohydrates, whey protein in additional amounts of the immune system boosting amino acids glutamine. Mix two to four scops and 8-16 ouches of cold water. Drink and you have just put the best finishing touches on your workout that you possibly could and you have given your body a great head start on tomorrow's workout.
Other options that you could used, and these are good if you want to create your own recovery drink are to mix unflavored Hammer Whey Protein in water with HEED, Hammer Gel, fresh fruit juices or frozen fruit. Some people prefer solid food after exercise and that's fine as well. The key here is to make good food choices. Fresh fruit, eggs, whole grain, breads, pastas. These are fine choices. Another excellent choice is the Hammer Bar which contains several organic foods providing an ideal source of quality carbohydrates, protein, and healthy fats all in the convenience of an energy Bar.
These are all excellent strategies to follow in regards to the post workout nutrition. Remember, the sooner you take care of this important component of your training the better. So before you take off all those dirty clothes and before you get into the shower, before you get horizontal and take a two hour nap, make sure you put some fuel back in your body as soon as possible. Your body will thank you and your proof will be better quality workouts and race results.
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