Sansum Clinic Dietitian Gerri French explains recovery nutrition. When is the best time to eat after training? What foods provide optimal nutrition for recovery of muscles and cells? What is the focus of nutrition recovery?
RECOVERY NUTRITION:
The focus of recovery nutrition
is to rehydrate, replenish muscle fuel
and repair damaged muscle tissue.
Restoring fluids is extremely
important and is individualized based
on each person’s loss of fluids.
One of the best times to eat for your continuing sports performance is after you train or participate in an event. Nutrition after performance is also called recovery nutrition. The focus of recovery nutrition is to rehydrate, replenish muscle fuel and repair damaged muscle tissue. Restoring fluids is extremely important and is individualized based on each person’s loss of fluids. The focus of this article will be on replacing fuel utilized while performing and healing which ultimately may give you a competitive edge.
Nutritional information specialized for athletes is provided by registered dieticians at Sansum Clinic of Santa Barbara.
After a strenuous workout or competition many athletes may not be immediately hungry and not interested in eating, however liquids are usually enjoyed and well tolerated. In addition to water and electrolytes, drinking beverages that contain carbohydrates and protein are beneficial. Foods with carbohydrates provide glucose needed not only for energy but they are essential to load your body with the glycogen used during exercise to be used for future activity.
Foods with protein are also necessary to repair muscle damage and stimulate development of new tissue. There is debate about how soon eating after exercise is ideal for maximum replacement, nonetheless the consensus is: the sooner the calories are consumed, the better. For those athletes who are overweight, this “post workout window” may be when the body is primed to store carbohydrates as glycogen rather than store fat.
Finally, drinking beer exclusively after workouts instead of eating can be a dangerous way to get fluids and is not recommended.
– Gerri French, MS, RD, CDE – Sansum Clinic
The following are suggestions for recovery liquids or meals:
(in addition to water and/or sports drinks)
- Cow’s Milk: 12 grams of carbohydrate and 8 grams of protein per serving. Chocolate milk will give additional carbohydrate calories from sugar.
- Fruit Smoothies: Make with yogurt and berries; add flax meal, chia or hemp seeds to make a super smoothie. Protein powder is optional for an additional protein boost.
- Almond milk, soy milk and hemp milk: These are excellent options for those who are lactose intolerant. Be sure to read the labels, nutrition content varies.
- Fruit juice: This is considered a pure carbohydrate with no protein source.
Recovery Snack Ideas:
- Gerri’s Dynamite Date Balls (see recipe below)
- Fresh or dried fruit and nuts
- Fresh fruit and nut butter (example: apple or banana with 1 serving of peanut/almond butter)
- Bars that contain a balance of carb, protein and fat (Cliff, Lara, Kind, etc.)
- Sandwich (Turkey, PBJ or Cheese)
- Tortilla with hummus
- Quesadilla with meat/cheese/salsa
Recovery Meal Ideas (higher calories):
- Burrito – beans/chicken/beef/cheese and avocado
- Pasta – meat or veggie meatballs or lasagna
- Chili – ground meat or tofu/tempah, beans and vegetables
- Chicken, beef or fish with potato or whole grains such as brown rice or quinoa and vegetables
Featured Recipe for Recovery Snack: Dynamite Date Balls
Makes 20-25
Calories: 94, Protein 2 gm, Carb 14 gm, Fiber 2.5 gm
Fat 4 gm, Saturated fat 0 gm, Calcium 16 mg
Ingredients:
- 2 cups dates, pitted
- 1 cup walnuts
- ½ cup flax meal (or wheat germ or combination)
- 2 Tablespoons chia seeds
- ½ cup finely chopped coconut
Directions:
- Grind the walnuts in a food processor until finely chopped
- Add the dates and the flax meal and/or wheat germ until the mixture forms a ball
- Roll into little date balls the size that you want to eat
- You may roll in more walnuts or coconut
Note: the amount of flax meal or walnuts that you use may vary since it depends on the moisture content of your dates.
Suggestions:
- Try ground apricots and almonds
- Experiment with figs and prunes and orange rind/juice
- Enjoy pistachios and cranberries
- Celebrate with dark chocolate chips and dried cherries
