Recovery Food?

spinitoff
spinitoff Posts: 33 Member
edited December 2024 in Fitness and Exercise
I never really realized how big a deal post-workout food is, so I've just begun incorporating it into my diet, but I feel like it's a ton of food... I usually do 1-2 hours of biking, or 30-60min of running, or a combination of the two. I burn somewhere around ~1000 (give or take) calories per workout. I weigh 230. I was told that I should halve my weight and eat that many carbs (115g) and 1/4 that and eat that much protein (~30) within 15-30min of my workout for a 4:1 carb:protein recovery meal.

Soo.... that's a lot of food: A serving of goldfish crackers, two apples, two bananas, and a protein shake.

Am I doing it right? That was a lot of food to shove down my throat after a pretty vigorous ride. I feel a little ill!

Replies

  • Acg67
    Acg67 Posts: 12,142 Member
    I never really realized how big a deal post-workout food is, so I've just begun incorporating it into my diet, but I feel like it's a ton of food... I usually do 1-2 hours of biking, or 30-60min of running, or a combination of the two. I burn somewhere around ~1000 (give or take) calories per workout. I weigh 230. I was told that I should have my weight and eat that many carbs (115g) and 1/4 that and eat that much protein (~30) within 15-30min of my workout for a 4:1 carb:protein recovery meal.

    Soo.... that's a lot of food: A serving of goldfish crackers, two apples, two bananas, and a protein shake.

    Am I doing it right? That was a lot of food to shove down my throat after a pretty vigorous ride. I feel a little ill!

    What was the rationale behind getting in a 4:1 cho:pro meal within 30 min of your workout?
  • spinitoff
    spinitoff Posts: 33 Member
    I never really realized how big a deal post-workout food is, so I've just begun incorporating it into my diet, but I feel like it's a ton of food... I usually do 1-2 hours of biking, or 30-60min of running, or a combination of the two. I burn somewhere around ~1000 (give or take) calories per workout. I weigh 230. I was told that I should have my weight and eat that many carbs (115g) and 1/4 that and eat that much protein (~30) within 15-30min of my workout for a 4:1 carb:protein recovery meal.

    Soo.... that's a lot of food: A serving of goldfish crackers, two apples, two bananas, and a protein shake.

    Am I doing it right? That was a lot of food to shove down my throat after a pretty vigorous ride. I feel a little ill!

    What was the rationale behind getting in a 4:1 cho:pro meal within 30 min of your workout?

    I was told for endurance training (anything over an hour), the 4:1 ratio was best for reestablishing glycogen levels in the muscle and help rebuild muscle. I was considering going from once-a-day endurance/cardio to a morning run and afternoon ride, and my friend who does tris told me that I'd need to do this. I looked it up online and found sites saying something similar. Is that not right?

    http://www.runwashington.com/news/971/310/Sports-Medicine-Muscle-Recovery.htm

    http://runningtimes.com/Article.aspx?ArticleID=17803
  • spinitoff
    spinitoff Posts: 33 Member
    Bump.
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