Great article on proper eating after exercise

melathon

Give your training or workout some oomph -- with the right nutrition at the right time

What you eat or don't eat immediately after a workout could be just as important as what you do on the field, in the pool or in the gym. Properly refueling spent muscles can help athletes feel less fatigue and perform better at the next workout, particularly athletes who work out twice daily.

The benefits are not lost on recreational athletes, either, after demanding workouts. Timing is everything, however. Indiana University researchers say a 4:1 ratio of carbohydrates to protein is key and it must be eaten or drunk within 45 minutes of the workout for the maximum benefit.

"Muscle cells actually become relatively resistant to absorbing nutrients after two hours," said Joel Stager, professor in the Department of Kinesiology at IU Bloomington School of Health, Physical Education, and Recreation.

Stager's research team discovered a few years ago that chocolate milk makes an excellent exercise recovery beverage in part because of its carb-to-protein ratio and because it helps rehydrate the body. Carbs and protein can be ingested in many forms, however, including drinks, gels and good ol' peanut butter and jelly sandwiches.

"Eating right on a daily basis and proper exercise recovery nutrition should be considered part of an athlete's training," Stager said. "Athletes who eat and drink within that 45-minute window following practice have an edge over competitors who do not."

Stager is director of the Counsilman Center for the Science of Swimming, a national champion in U.S. Masters Swimming and a coach. He and his colleague Alice Lindeman, associate professor in HPER's Department of Applied Health Science and a registered dietitian, offer these nutritional suggestions for recovering after exercise:

* Not just once. The initial snack should be eaten or drunk within 45 minutes of the physical activity. For the serious athlete, additional snacks with the same 4:1 carb-to-protein ration should be ingested every hour for four to six hours.
* What to choose. It is best to make the food as easy to digest and absorb as possible. Beverages help rehydrate and can be easier on the stomach. Options include juices, sodas (avoid too much caffeine), sports beverages, sports bars, gels or even Kool-Aid. Some commercial products are designed to provide the 4:1 ration. Here are two examples of homemade combos: 12 ounces low-fat chocolate milk and half a jam sandwich equals 60 grams of carbs and 15 grams of protein; 12 ounces of lemonade and a peanut butter and jelly sandwich equal 87 grams of carbs and 19 grams of protein.
* Skip the diet sodas. Because of the caffeine and lack of carbs, even water would be a better choice.
* How much. This formula can be used to figure out how much to eat: Divide your body weight by two or three and use the number to represent the amount of grams of carbs that you should eat. If you weigh 150 pounds, you would eat from 50 to 75 grams of carbs during your refueling snacks. Divide your weight further by four to determine how much protein to eat -- 12-19 grams in this example.
* Carbs, protein, antioxidants? Foods containing antioxidants can help reduce inflammation and oxidative processes that naturally occur in muscles after prolonged exercise. Bright colored fruits and vegetables or their juices and dark chocolate contain antioxidants. Cans of vegetable juice and dried berries can make good snacks.
* What does Stager do? When training hard, he follows his workout with a large serving of chocolate milk and a 3-ounce can of tuna.

melathon

Give your training or workout some oomph -- with the right nutrition at the right time

What you eat or don't eat immediately after a workout could be just as important as what you do on the field, in the pool or in the gym. Properly refueling spent muscles can help athletes feel less fatigue and perform better at the next workout, particularly athletes who work out twice daily.

The benefits are not lost on recreational athletes, either, after demanding workouts. Timing is everything, however. Indiana University researchers say a 4:1 ratio of carbohydrates to protein is key and it must be eaten or drunk within 45 minutes of the workout for the maximum benefit.

"Muscle cells actually become relatively resistant to absorbing nutrients after two hours," said Joel Stager, professor in the Department of Kinesiology at IU Bloomington School of Health, Physical Education, and Recreation.

Stager's research team discovered a few years ago that chocolate milk makes an excellent exercise recovery beverage in part because of its carb-to-protein ratio and because it helps rehydrate the body. Carbs and protein can be ingested in many forms, however, including drinks, gels and good ol' peanut butter and jelly sandwiches.

"Eating right on a daily basis and proper exercise recovery nutrition should be considered part of an athlete's training," Stager said. "Athletes who eat and drink within that 45-minute window following practice have an edge over competitors who do not."

Stager is director of the Counsilman Center for the Science of Swimming, a national champion in U.S. Masters Swimming and a coach. He and his colleague Alice Lindeman, associate professor in HPER's Department of Applied Health Science and a registered dietitian, offer these nutritional suggestions for recovering after exercise:

* Not just once. The initial snack should be eaten or drunk within 45 minutes of the physical activity. For the serious athlete, additional snacks with the same 4:1 carb-to-protein ration should be ingested every hour for four to six hours.
* What to choose. It is best to make the food as easy to digest and absorb as possible. Beverages help rehydrate and can be easier on the stomach. Options include juices, sodas (avoid too much caffeine), sports beverages, sports bars, gels or even Kool-Aid. Some commercial products are designed to provide the 4:1 ration. Here are two examples of homemade combos: 12 ounces low-fat chocolate milk and half a jam sandwich equals 60 grams of carbs and 15 grams of protein; 12 ounces of lemonade and a peanut butter and jelly sandwich equal 87 grams of carbs and 19 grams of protein.
* Skip the diet sodas. Because of the caffeine and lack of carbs, even water would be a better choice.
* How much. This formula can be used to figure out how much to eat: Divide your body weight by two or three and use the number to represent the amount of grams of carbs that you should eat. If you weigh 150 pounds, you would eat from 50 to 75 grams of carbs during your refueling snacks. Divide your weight further by four to determine how much protein to eat -- 12-19 grams in this example.
* Carbs, protein, antioxidants? Foods containing antioxidants can help reduce inflammation and oxidative processes that naturally occur in muscles after prolonged exercise. Bright colored fruits and vegetables or their juices and dark chocolate contain antioxidants. Cans of vegetable juice and dried berries can make good snacks.
* What does Stager do? When training hard, he follows his workout with a large serving of chocolate milk and a 3-ounce can of tuna.

megan0313

Great article! Thanks for sharing :flowerforyou:
Megan