Replenish and Recover
We all know that when we push ourselves to the limits working out we need to start well fuelled but what about when we need to back up the workout the next day and the day after that?
Our workouts can be intense at times; whether we are running, cycling, swimming, cross fitting or lifting our bodies use stores of glycogen energy to propel us and when our stores of carbohydrates are emptied, we need to replenish them and replenish them quickly.
As well as carbohydrates, we also need to replenish with protein as our intense workouts create micro-damage to our muscles. Proteins are made up of amino acids and are necessary for repairing and building muscles.
4:1 carb protein ratio
The ideal recovery ratio of carbohydrates to protein is 4:1 and this combination is best absorbed within a 30-minute window post workout. Your body will continue to turn carbs in muscle glycogen up to 4hrs later so what you eat continues to matter well after the workout is complete.
You can find a blend of carbs and protein along with added micronutrients and electrolytes in products such as Thriving Protein Exotic Vanilla, Power Super Foods Maca Powder and Hemp protein. Not to mention replenishing your electrolytes with Pure Sports Nutrition and Tailwind.
When we finish high intensity races, we are generally away from our food hub therefore on the go protein recovery products we recommend are The Health Food Guys raw protein bars and The Fit Foodie protein balls.
Avoid beer, soft drinks and greasy food
So this brings us to what not to recover with:
- Soft drinks
- Baked goods; donuts and cakes
- Greasy foods; pizza, chips, burgers and fried foods
Give your body time to heal with high net gain foods and we promise you when you wake up the next day you will be bounding out of bed and ready to do that workout all over again. Eat well and your body will thank you for it with limited sore muscles and cramps.
Recommended recovery fuel
- Cacao and maca powder banana smoothie
- Scrambled tofu with avocado and greens
- Porridge with fruit and seeds such as sunflower, hemp and pepitas