Nutrition for the endurance athlete - Part III - Post-workout

While efficiency in refueling improves with training experience and raised fitness levels, there are things anyone can do to help speed recovery after an endurance event.

The first two hours after exercise is a period of maximum insulin sensitivity, when glycogen synthesis occurs at a faster rate than normal to give your body a jump-start in replenishing glycogen. The higher your carbohydrate intake, the faster you can refuel your glycogen stores.

Therefore, it is important to eat within one to 2 hours of the end of an endurance event for your body to start recovering for the next day. A high to moderate glycemic index carbohydrate meal will lead to a rapid rise in blood sugar level. To kick-start recovery, it is recommended to consume 1 g moderate-high GI carbohydrate/kg body weight during this period. This will increase available glycogen for exercise for those who plan to exercise again the next day.

If you do not feel hungry, you can get your nutrients in liquid form. Subsequent meals/snacks should be low to moderate glycemic index foods.

The ratio of protein to carbohydrate in your recovery drink or meal should be 1:4. Chocolate milk contains the ideal ratio. Carbohydrate should be the foundation of your post-workout meal, with protein and healthy fat included for optimal glycogen recovery and muscle rebuilding and growth.

Post-exercise drinks,snacks and meals

A meal replacement drink

Fresh fruit with yogurt and granola

A smoothie

A homemade milkshake made with fruit and milk

A yogurt drink

A sports bar containing carbohydrate and protein

A tuna, chicken, cottage cheese, peanut butter or egg sandwich

A handful of dried fruit and nuts

Wholegrain cereal with milk

Tempeh and rice

Baked potato with the skin with tuna, beans or cottage cheese

You should continue to eat carbohydrates in small meals throughout the day to ensure a steady supply of carbohydrates into the bloodstream. 5-10 g of carbohydrate per kilogram of body weight will promote efficient muscle glycogen recovery as well as improve satiety and appetite control. In addition to causing much smaller rises in blood sugar and insulin, studies have shown slowly digested carbohydrates (low GI) also create the ideal environment for the replenishment of glycogen stores.

Of course, post-exercise hydration is also critical to recovery. This topic will be covered in a subsequent post. Until then, eat to win!