By Heather (Hedrick) Fink, M.S., R.D., and Kim Mechem

Are you are feeling fatigued, sore or worn out? If yes, this may be due to improper nutrition after exercise. Optimal recovery nutrition requires the intake of fluids, carbohydrates, proteins and electrolytes. Eating the proper foods after a workout can positively affect the body for days or even up to weeks. The recommendations on calorie intake listed below should be considered as a portion of your total daily calorie needs; therefore the timing of consumption is altered, not the total volume of food consumed.

Fluids:

After finishing an intense workout, the top priority is to replace fluids that have been lost through sweat. The American College of Sports Medicine recommends drinking two to three cups of fluid for every pound of body weight lost during exercise. The best choices for replacing lost fluids include water, fruit juices, whole fruits and vegetables, and soups.

Carbohydrates:

Carbohydrate-rich foods are critical for replenishing muscle glycogen, the storage form of carbohydrate in the body. An easy rule to follow is eating at least 1/2 gram of carbohydrate per pound of body weight. High-carbohydrate foods include a glass of orange juice and a medium sized bagel, a bowl of bran cereal with a banana and skim milk, a bowl of soup with crackers, or a cup of fruit yogurt.

Protein:

Protein enhances recovery by supplying the building blocks to repair muscle tissue. Consume approximately 15 to 25 grams of protein after an intense workout. Add a slice of turkey or peanut butter to your bagel, eat a cheese and bean burrito or add meat or tofu to any pasta dish.

Electrolytes:

The electrolytes, sodium and potassium, are lost in sweat and need to be replaced after exercise. Fruits and vegetables are excellent sources of potassium. Sodium is easily replaced through foods such as soups, pretzels and crackers.

It is important to eat within 30 – 60 minutes of an exercise session. Muscles are most receptive to absorbing and storing nutrients immediately following activity; therefore, the sooner you can eat, the better your body will feel.

Refuel your body quickly by making wise foods choices and consuming the appropriate amounts of fluids, carbohydrates, protein and electrolytes. A fast recovery will allow you to feel strong and energetic with every workout!

For additional information please contact NIFS at 317.274.3432.