Training is hard on the body. We already know we should stretch after a workout to help our bodies recover. We understand that hydration is important and electrolytes need to be replaced. But did you know that what and when you eat can have an immediate effect on your recovery, too?

by Carole Woodstock

Post-training meals and snacks are important after a long or hard workout. Training hard can use up most or all of your stored glycogen (basic body fuel), sweat away two liters of water and break down muscle tissue and red blood cells. If you are an endurance athlete, your post-exercise fuel is absolutely crucial to keep you recharged and ready to train again, 5-6 days a week.

You don’t have to be nutritionist to know a pizza pocket isn’t the greatest choice after a workout, but a handful of carrots isn’t good enough either. You’ve just stressed your body and it needs resources to repair and replenish. The best way to refuel is with macro-balanced meals and snacks. That means they contain a balance of carbohydrate, protein and healthy fat.

Eating macro-balanced snacks after a workout accomplishes two key goals:

1. Restore and balance depleted glycogen levels
2. Give your body the building blocks to repair muscle damage and replace red blood cells.

Accomplish these simple goals and your energy level will be maintained and muscle fatigue and weakness will be reduced. As a result, you’ll be able to approach your next training session, renewed and resilient.

Also, timing is everything. Your body is particularly receptive to nutrients for about 30 minutes immediately after exercise. The enzymes and transporter molecules in our muscles, the ones responsible for glycogen storage and protein synthesis, are highly active during this brief window. Have your snacks ready to go so you don’t wait too long!

Here are some examples of easy and effective combinations of carbohydrates, fats & protein, ideal for recovery snacks

• Shake made with almond milk, fruits, coconut oil or nut/seed butter
• Sports bar (containing carbs & protein)
• Dried fruits & nuts
• A few rice cakes with peanut, almond or sesame butter  & a banana
• Oatmeal, berries, nuts & seeds
• Dates with nut or seed butter (replace the pit with your nut/seed butter for an easy portable snack) VIDEO INSTRUCTIONS HERE
• A wrap filled with lean protein (tuna/chicken/nut/seed butter or eggs) & veggies
• Celeries with peanut butter and raisins

Successful recovery is an important key for unlocking improved performance. If you’re recovering well between training sessions, you’ll get more out of each workout. You’ll also have the energy and strength to train more frequently and at a higher level, pushing your body successfully through ever more challenging workouts.

by Carole Woodstock, RHN, FIS | carolewoodstock.ca Carole Woodstock is a Registered Holistic Nutritionist specializing in sports nutrition. She combines a supportive and fun approach to clients with infections energy and endless optimism. A triathlete, outdoor enthusiast and international presenter, Carole shares her passion for fitness by teaching, training, coaching and leading holistic nutrition workshops and seminars.

photo credit: Chris Hunkeler via photopin cc