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As you fight for survival on your last interval or final mile of long marathon training run, you may wonder if your body will ever fully recover from the beating of the workout. While muscular fatigue is inenvitable after an intense
workout (this is why recovery training days are so important), the following
five nutritional strategies will help rejuvenate your muscles, preparing them
for peak performance at your next workout.
#5 Eat a carbohydrate and protein combination within 30 minutes post-workout
Recent research had found that athlete’s consuming a 4:1 ratio of carbohydrates
to protein within 30 minutes after exercise can reduce post-exercise muscle
damage by 36 percent due to a favorable effect on insulin, a hormone
responsible for carrying carbohydrates into the muscle for glycogen (stored
carbohydrates) repletion. Note that this 30-minute window is crucial to
enhanced recovery; Dr. John Ivy at the University of Texas at Austin has found
that muscle cells are highly sensitive to insulin at this time. This means that
when carbohydrates are present within 30 minutes post-exercise, glycogen
replenishment occurs more rapidly…approximately 2-3 times greater than if you
wait about 2 hours to refuel. As a general rule, aim at consuming 2 calories
per pound of lean body weight or approximately 200-400 calories within 30
minutes post-exercise.
#4 Carbohydrates eaten in this 30-minute recovery window should have a high
glycemic index.
Glycemic index refers to the effect different types of carbohydrates have on
blood sugars and insulin levels. High glycemic foods (see chart below) enter
into the bloodstream at a fast rate, causing insulin levels to rise
immediately, and therefore, are desirable for consumption immediately post
exercise to enhance muscle recovery. Note that moderate-to-low glycemic index
carbohydrates are preferable for general and pre-exercise consumption due to
their ability to sustain energy levels.
GLYCEMIC INDEX OF COMMON
HIGH GLYCEMIC
(60 and above) |
MODERATE GLYCEMIC
(Between 50-60)
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LOW GLYCEMIC
(Under 50)
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Glucose (most sport drinks)
Tofu Frozen Desserts
Dried Dates, Raisins
Soft Drinks
Instant Rice, Rice Pasta, Rice Cakes
Most Cereals; Corn/Rice highest
Potatoes
Pretzels
Jelly Beans, Most Candy Bars
Vanilla Wafers, Graham Crackers
Waffles, Plain Pancakes
French Fries
Doughnuts, Pastries
Saltines, Wheat Thins
Cream of Wheat, Instant
Honey
Watermelon, Pineapple
Carrots
Corn Chips
Bagel, Plain; Bread, white and wheat
Couscous
Beets
Table Sugar (sucrose); Baked Goods
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Cheese Pizza
Bran Muffin
Blueberry Muffin
Shredded Wheat, Bran Chex
Pita Bread
Sweet Corn
Popcorn
Orange Juice
Oatmeal cookies
Canned Fruit (Fruit Cocktail)
Pasta <10 gms protein
Brown & White Rice
Sweet Potato
Special K Cereal
Pound Cake
Potato Chips
Pumpernickel/WW Bread
Banana (unripe), Kiwifruit, Mango
Low-Fat Ice Cream
Cheese Tortellini
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PowerBar, Harvest Bar, Clif Bar
Chick-peas (Hummus)
PR Bar, Balance Bar, Ironman
Old Fashioned Oatmeal
Grapes, Orange
Beans; Split Peas, Green Peas
Bulgur
All Bran Cereal
Apple Juice, Grapefruit Juice
Tomato Soup
Apple, Pear
WW Pasta orw/>10 gms protein
Fat Free Milk; Chocolate Milk
Baby Lima Beans
Soy Milk
Dried Apricots, Cherries
Peach; Canned Peaches in Juice
Pearled Barley
Plum, Grapefruit, Strawberries
Fructose (fruit sugar)
Peanuts
Low-Fat Yogurt (without sugar)
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#3 Replace lost fluids and electrolytes immediately post-workout.
For every pound of body weight you lose during exercise, you should drink
between 16 and 24 ounces of a sports drink. A sports drink (i.e., Gatorade)
contains sodium, an electrolyte that helps retain the fluid you drink.
#2 Continue to replenish your glycogen stores by eating small meals rich in
carbohydrates every 2-3 hours post-exercise.
Glycogen stores replenish at a rate of about 5-7% per hour, which means a full
reestablishment of glycogen stores following a glycogen-depleting bout of
exercise takes at least 20 hours. Therefore, it is essential to continue to
replenish your body in the 24 hours post workout. Aim at consuming an
additional 200-400 calories above your resting goal intake for every 60 minute
block of anaerobic training or 90 minute block of anaerobic training completed.
#1 The following supplements may help with recovery:
Antioxidants: Vitamins C and E are potent antioxidants that may help to protect
our cells and tissues (including muscle) by working to neutralize the damaging
effects of free radicals (by-products of strenuous exercise, pollution, smoke,
chemicals in food, etc.). Vitamin C, which is a water-soluble vitamin, also
seems to blunt the release of cortisol, a catabolic hormone, especially during
high intensity or prolonged training. In fact, one study of 100
ultramarathoners who supplemented with 1,000 mg of vitamin C in the 7 days
leading up to a 90k race exhibited 30% lower cortisol levels and consequent
muscle tissue breakdown post-race. Similar to Vitamin C, Vitamin E also seems
to reduce muscle damage. One study yielded a significant reduction in
exercise-induced muscle damage in athletes doing a lot of downhill running when
daily supplementation with 1,000 IU of Vitamin E was implemented. While
research is still preliminary, there are some promising studies that suggest
that consuming supplemental doses of antioxidants could reduce post-workout
muscle tissue damage, speed recovery, and boost immune function. In addition,
high intake of whole foods, including fruits, vegetables, and whole grains,
will help enhance this antioxidant protection.
Branch Chained Amino Acids (BCAA): Branched chain amino acids (leucine,
isoleucine,valine) serve as precursors for the synthesis of both glutamine and
alanine, two amino acids that are used in large quantities during prolonged
high intensity training. In fact, during extended exercise, BCAA may supply up
to 15% of the muscles’ energy needs. Theoretically, intake of BCAAs will
provide needed energy and help protect against muscle protein breakdown. Recent
research has put this theory to the test. In one study, one group of cyclists
were administered a BCAA supplement, another group a placebo, for 2 weeks
preceding a 2 hour cycling bout. Both groups displayed elevated levels of
biomarkers indicative of muscle damage for several hours to days following the
cycling bout, yet the damage was substantially lower amongst the BCAA group.
While both whey and soy protein naturally contains a high percentage of BCAAs,
some researchers believe a combination of whey or soy protein isolate with
Branch Chained Amino Acids (BCAA) seems to help improve muscle endurance as
well as aid muscle recovery. Daily dosing patterns in research have ranged from
4-16grams with BCAAs.
Glutamine: As the most abundant amino acid within the blood and muscle cells,
comprising more than 60% of the free amino acid pool in muscle tissue,
glutamine helps to maintain a positive nitrogen balance in muscle tissue.
Because levels of glutamine within blood and muscle cells fall during strenuous
exercise, scientists believe that glutamine may halt some of the muscle
breakdown that occurs during strenuous exercise, especially in overtrained
individuals, making it a promising recovery nutrient. A daily dose of 2-8 grams
of glutamine has been shown to help restore normal levels of this amino acid
and enhance postexercise muscle recovery.
Remember that these nutritional strategies only play a partial role with
respects to recovery after intense exercise; it is also essential to taper back
on your training intensity and/or duration for at least one day after a hard
workout or race. If you find that your resting heart rate is consistently high,
you may be overtrained, which will require a longer taper period before your
body is physiologically ready to put forth the effort needed for peak
performance.
Kimberly J. Mueller, MS, RD is a Registered Sports Dietitian and competitive
endurance athlete who provides nutritional counseling and meal planning to
athletes all around the world. She can be reached at: Cell Phone (858) 337-3612
E-Mail kim@kbnutrition.com Website www.kbnutrition.com
RECOVERY SHAKE
This shake contains the recommended 4:1 ratio of carbohydrates to protein for
enhanced recovery post-workout.
8 ounces nonfat milk
1 scoop crushed ice
1 Tbsp Hershey syrup
1 Banana (cut into cubes)
1 cup Dreyer’s Vanilla Frozen Yogurt
2 Tbsp reduced fat peanut butter
Mix ingredients and blend away!
Nutrition Information per shake:
545 calories
82 grams carbohydrates
22 grams protein
15 grams fat
% Daily Goal: 14% vitamin A, 22% vitamin C, 82% calcium, 14% vitamin E
Food Exchanges: 3 dairy, 2 meat, 2 fruit, 1 extra
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