SLU Athletic Department Nutrition Presentations Recovery Meals

SLU Athletic DepartmentNutrition PresentationsRecovery Meals andSnacks for Athletes

SAINT LOUISUNIVERSITY

WHY is recovery nutrition important?

Recovery nutrition plays a role in replacing energy

stores, repairing muscle tissue, and promoting

optimal athletic performance.

Taking in fluids, carbohydrates, and protein after a

workout or after competition are essential for

replenishing your body.

A consistent recovery nutrition plan enables your

body to prepare for the next time that you exercise.


WHEN is recovery nutrition important?

Beginning to eat or drink your recovery meal or

snack within 30 minutes after a hard workout or

competition is ideal.

Increased blood flow to your working muscles post-

exercise allows for rapid nutrient replacement.

Waiting a few hours after workouts and competitions

to eat and drink appropriate foods and fluids with

energy delays recovery.


WHAT does a proper recovery nutrition

plan include? Fluids

Carbohydrates

Protein


Recovery Nutrition- Fluids

Fluid and electrolyte intake after physical activity is

a critical factor in helping people recover both

physically and mentally.

Sports drinks provide

carbohydrates and electrolytes

in addition to fluids.


How much fluid should be consumed

after exercise?A recovery nutrition plan should include plenty of

fluids to get your body back to your pre-workout or

pre-competition body weight.

Almost all weight loss during exercise can be

attributed to fluid losses.

Ingestion of 150% of weight loss within 6 hours after

exercise is required to achieve normal hydration

status.


What type of fluids should be

consumed for rehydration after

exercise?Plain water is a good thirst quencher but not an effective rehydrator.

Only when water is ingested in combination with foods that contain

sodium, chloride, and other minerals will sufficient water be retained to

promote complete rehydration.

Examples of low-fat foods and beverages that contain ample sodium:

tomato juice, baked potato chips, pretzels, pickles, crackers


DIETETIC INTERNS

What about beverages containing

caffeine and alcohol?

When rapid rehydration is the goal, athletes should rely on

beverages that do not contain caffeine.

Alcohol and caffeine have diuretic properties.

Alcoholic and caffeinated beverages should be consumed

in moderation, and these beverages should be avoided

prior to and in the first few hours following physical activity.


DIETETIC INTERNS

What about sports drinks?

Sports drinks are a good option for recovery because sports

drinks contain carbohydrates and electrolytes.

Athletes who are not hungry immediately after exercising may

prefer a high-carbohydrate drink such as a sports drink or fruit

juice; this will provide necessary fluids for rehydration in addition

to carbohydrates.

Liquids such as sports drinks are a good recovery option

because they are easily tolerated and rapidly digested.


What about chocolate milk?

The nutritional composition of low-fat

chocolate milk makes chocolate milk a

highly effective recovery drink for

endurance athletes.

Dairy products such as milk provide both

carbohydrate and protein.

A recovery beverage should contain

sufficient carbohydrate to replenish muscle

glycogen stores and should also contain

protein to repair muscle protein.


Carbohydrates

Carbohydrates are necessary to

replenish energy stores in your

body’s muscles.

When you train hard or compete

at an intense level, you use up

your body’s glycogen stores

(stored carbohydrate).

Carbohydrate ingestion markedly

accelerates glycogen resynthesis.


DIETETIC INTERNS

When should an athlete consume

carbohydrates for recovery?An athlete should consume high-carbohydrate foods within

30 minutes after a workout or competition.

Optimal glycogen resynthesis in the muscle occurs when

carbohydrate is consumed immediately after exercise.

Do not delay consuming carbohydrates after exercise!

Delaying carbohydrate intake after exercise may reduce

muscle glycogen storage and impair recovery.


What type of carbohydrate should an

athlete consume?

The most rapid increase in muscle glycogen

content during the first 24 hours of recovery may

be achieved by consuming foods with a high

glycemic index.

Examples of carbohydrate-rich foods with a

high glycemic index; sports drinks, fruit snacks,

white bagels


Protein

Eating protein is important for recovery from

exercise because protein helps repair muscle

tissue and reduce muscle breakdown after

workouts.

Eating protein is also essential for synthesizing

new protein for gaining muscle mass.


Examples of recovery foods and

snacks that contain both carbohydrate

and protein

Milk, soymilk, or yogurt

Trail mix containing cereal, dried fruit, nuts

Cereal with milk

Peanut butter sandwich

Smoothies made with fruit and yogurt


Guideline for recovery nutrition

Consume at least 50 grams of carbohydrate and 15

grams of protein within 30 minutes after finishing

exercise.

Consume another 50 grams of carbohydrates and 15

grams of protein 2 hours after your workout and again 4

hours after your workout.

Remember to consume at least 20 ounces of fluids

within 30 minutes after your workout or competition.

SLU Athletic Department Nutrition Presentations Recovery Meals

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