How to recover as a planted athlete
When it comes to recovery post-race we are all over it these days as the quicker we recover the quicker we can get back training. Although we are eager to get back into our athletic routine we are also mindful about the importance of time, as we know all too well that recovery is as important to athletic performance as well planned and executed training sessions.
“Anyone can train hard. Do you have the discipline to recover?” – Lauren Fleshman
One of the key times to optimise recovery is the fuelling window which starts at the end of the workout and up to three hours afterward. There are three key things you should focus on during this period:
- Carbohydrates to restock lost glycogen in the liver and skeletal muscles
- Protein to assist in muscle repair and growth
- Water for rehydration
The recommended ratio of carbohydrate to protein is 4:1 and can be achieved with hydration and food consumption in a number of ways:
- 1 medium banana and a glass of soy milk
- Granola with soy milk
- Coconut yoghurt, ½ cup fresh berries and 1tsp hemp seeds
- Nut butter such as peanut or almond butter on wholegrain toast
- Cacao “chocolate” milk
- Raw energy bar such as At One
- Rice cakes with peanut butter or avocado
- Smoothies with added fruit, almond/soy milk, hemp protein powder, maca powder and chia seeds
- Fruit; bananas, apples and oranges
Key Recovery Fuel
There are three key ingredients which we focus on when it comes to recovery fuel. Easily found close to the home or away in cafes and restaurants, you don’t need to be a master chef or sports dietician to find these ingredients and consume within the all-important 3-hour post recovery window.
Nut butter such as peanut, almond butter or ABC
Nut butters are full of good fats and protein which replace lost calories and assist with glycogen restocking plus they helps you feel satisfied for longer. Just 2 tbsp can give you the perfect ratio of 4:1 carbohydrate protein helping aid recovery. Spread it on bread, mix it into energy bars or balls, or add to your post-workout smoothie.
Add to smoothies, serve with a bowl of granola or make a simple chocolate milk using cacao powder/nibs or raw dark chocolate. Soy milk has perfect rehydrating capabilities with the added benefit of a high protein content.
Avocados are rich in potassium (similar to that of bananas) which we lose while sweating so replenishment is key post-race or work out. They are also an excellent source of fat and protein.
Train Hard. Recover Well
When we train and race hard, recovery is made all the so much sweeter when our bodies are replenished with key foods that nourish and excel the recovery process. When you listen to your body post work-out or race it’s amazing what it tells us; for the team here at Planted Life there is nothing more satisfying that a cold smoothie or chocolate milk to get the recovery juices flowing.
Share with us your favourite post recovery foods and/or recipes.