The 3 Rs of Recovery Nutrition: Refueling Glycogen Stores (with Carbs!)
A recent post-workout recovery meal I enjoyed following a particularly tough 10-mi run (well I enjoyed most of it - that pancake could feed a family of 4!)
Last week I introduced you to the 3 Rs of post-workout nutrition to help optimize recovery so you can get the most out of the work you put it. We focused on repairing and rebuilding muscle with protein - probably one of my favorite topics to write or talk about. This week we focus on the other macro-nutrient essential to recovering after a workout - carbohydrates.
Carbohydrates are our preferred energy source during exercise. They are stored in our muscles as glycogen and we have a limited supply - similar to gas in our cars. When we workout - and especially during long intense workouts - we deplete our stores and run out of that essential fuel. The rate at which we use up our glycogen stores does vary depending on activity. Endurance sports tend to use more glycogen than resistance or strength training - but both types of workouts require some glycogen. So, following exercise, it’s important for us to Refuel our tanks with carbohydrates so we can get up and go on to our next workout or activity feeling better, sooner.
Recall in the previous article on protein I mentioned that you need both - protein and carbohydrate to adequately recover post-workout? That’s because if you only ate protein foods, you wouldn’t be doing yourself a favor as if there isn’t sufficient amounts of carbohydrate ingested, the body may resort to breaking down it’s own muscle to replenish and/or pulling from the protein ingested. We need both macro-nutrients to adequately recover from our workouts. In addition to sparing our muscle stores, insulin secretion, which helps promote refueling glycogen, is better stimulated when we consume carbohydrates and protein together.
How Much?
Aim for at least 0.5-0.7 grams per pound of body weight within the first hour or two of exercise followed by a regular meal within 2-4 hours (Reference: ISSN). If we combine that with the protein recommendation, you are looking at a snack or mini-meal that contains about 75-105 grams of carbohydrate and 20-40 grams of high quality protein (Reference: ACSM, AND and Dietitians of Canada Joint Position Statement).
Post-Workout Recovery Meal Suggestions:
Here are a couple post-workout recovery meal or snack suggestions you can try for yourself. Remember - the most important thing to do post-workout to aid your recovery is to just eat something. Don’t worry so much about meeting the exact macro-nutrient breakdown and just fuel up. Your body will figure out what to do with the energy you provide it - as long as it’s adequate and contains both carbs and protein.
Chocolate milk (12 oz) + an RxBar (60 grams carb; 24 grams protein)
Container of high protein yogurt (like Siggi’s) + 1/4 cup granola + medium banana (60 grams carb; 20 grams protein)
PB&J + Soy Milk (8 oz) (64 grams carb; 21 grams protein)
Smoothie bowl (70 grams carb; 34 grams protein) made with:
3/4 cup low fat plain kefir (like Lifeway)
1 frozen banana
1/2 cup frozen berries
1 tsp chia seeds
Directions: blend above ingredients, pour into a bowl and top with: granola or cereal of choice (I like the Bear Naked Fit brand as it has less sugar than most other granola)
What’s your favorite post-workout recovery meal? Let me know! Struggling with your appetite post-workout or not sure if you are getting enough? Check out my free case-study or reach out to me today to set up a FREE exploratory call!