You train hard to perform better at your sport. But without recovering from your training session, you won't be able to perform at your best. Let's start with the most importan time for eating for recovery- within a half hour to an hour and a half of training.
The energy that your muscles use during training comes mainly from carbohydrate stores in your body. Therefore, it is essential to replenish those energy stores immediately after training, In fact, your body's ability to store carbohydrate uncreases immediately after training as opposed to when your body is at rst. Simple carbohydrates such as sugar or white bread are perfect for eating after training. 40-100g of carbohydrate within an hour after training will help you recover faster.
Another key nutrient to supply your body with after training is protein. Your body uses the protein after training to rebuild the muscle it has broken down. A fast digesting source of protein such as whey is great for immediately after training. 25-40g of protein is sufficient to help rebuild muscles.
Putting It Together:
Sources of these 2 recovery nutrients can be found easily in your fridge or at the MATC. Muscle Milk and Gatorade shakes have both carbohydrate and protein to help you recover. Another easy source of fast acting carbohydrates and protein is chocolate milk! Don't forget other types of food- a lean meat and some fruit will provide you not only with carbohydrate and protein, but also vitamins and minerals that will enhance recovery.
Train hard! Recover better!
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