When it comes to speeding up recovery, what you ingest right after a training workout is critical. Though it's clear that what you put into your body, from meals and drinks, influences your performance, there is plenty of evidence that pinpoints that the right nutrition is key for optimal recovery-especially after and between high intensity training sessions.
Proper recovery nutrition helps you in two ways: first of all, it assists with replenishing the empty energy tanks-primarily via glycogen storing, and rebuilding damaged muscle tissue-through providing your body with the needed amino acids for the process. Therefore, overlooking proper recovery diet can hamper your performance, increase the likelihood of pains and aches, chronic fatigue and a loss of motivation for the exercise program itself.
Therefore, if you're looking to keep your workout program on the right track, try to incorporate these eating guidelines into your daily menu and see your performance soaring as a result.
The Recovery Window
The sooner and quicker you provide your body with the valuable nutrients following a workout, the faster you're going to recover. This is what is known as the recovery window. And according to research, during this critical window, chances are high that your energy intake favors recovery as the body is more primed to replenish its energy tanks and start the rebuilding process.
As a result, make sure to ingest something healthy right after finishing a workout. It doesn't have to be a large meal. In fact, the smaller the meal, the faster it will get absorbed by the body, thus leading to a faster recovery rate. However, does any food count? What are the best eating choices when it comes to speeding up the recovery process? Read on.
Carbohydrates and Protein
Carbs and protein are the two keys to optimal post-workout diet for recovery. The first helps you replenish your energy tanks, while the latter aids with rebuilding muscle tissue damage. Research shows that taking these two valuable components together works best for maximal recovery.
Your energy needs depend, for the most part, on your body weight and training intensity. Shoot for 0.5g of carbohydrates of your body weight in pounds and a ratio of carbohydrates to protein of approximately 3:1. However, the more intense a workout is-especially after running interval or weight circuit training-the higher your protein intake should be. Just make sure to keep monitoring regularly your bodyweight and other bodily measurements.
Meal ideas
Still confused? No need. Here are some of the best foods for speeding up recovery while keeping weight gain at a halt.
- Fresh fruit and vegetables. Obviously these are some of the healthiest and best eating choices you can ever make. Fruits and vegs are high in complex carbs and antioxidants. The more varied the colors, the better. Try tomatoes, cherry, beans, spring onion, apples or any other low-sugar fruit or veg you find yummy.
- Mackerel. This fish is high in omega-3 fatty acids that help you to reduce inflammation, protein and salt to restore lost sodium.
- Milk-shake. According to research, milk-based drinks are the best liquid replenishment choices, better than traditional carb-based energy drinks or just drinking water.
Though the above guidelines are simple and easy to follow, still, most fitness enthusiasts overlook the importance of eating for proper recovery. Don't make that stupid mistake. Instead, aim to gradually incorporate these strategies into your training program. And in no-time, your athletic performance and exercise enjoyment will soar through the roof as a result.
David DACK is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.
Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
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