Recovery- Post Training

Today I did a 5 mile mountain bike ride- let me tell you, I failed miserably! It is so hard. I have come to admire bikers! They are especially amazing athletes. The strength that they have to have to go up hills amazes me. Once again, I was humbled during this bike ride- I think I would much rather do 10 hill repeats than ride a bike up a hill. To me, riding up hills is much harder than running up them. Once I was finished with this workout I realized how fatigued and stressed my muscles were. It is then that I drug my butt to my fridge and grabbed a most appetizing low fat chocolate milk.

Post Recovery....This point of your overall training program is the most crucial time for you to consume nutrients. It does not matter which sport you do, after a hard workout or a long endurance effort, it is crucial to replenish your muscles. As athletes, we have a 30 minute window immediately following hard workouts to consume a recovery meal in order to reap physical benefits. After this 30 minute window, your opportunity for optimal recovery decreases with every minute. Which, also, pulls you farther from achieving your athletic goals.
 Recovery Meals aid the body in several ways:

• eliminates metabolic wastes
• replenishes glycogen stores
• reduces muscle damage
• enhances the immune system- the immune system is particularly sensitive after a workout
• allows for muscle growth and recovery

If you want to set the stage for a healthy and strong season- it is important to determine a recovery meal that best suits your needs. Some guidelines of a recovery meal include:

• 10-15 g of protein
• 40-50 g of high glycemic carbohydrates (Any fruit that can supply sucrose sugar for you: pineapple, strawberries, banana or starchy foods like corn tortillas or white potatoes or white bread) (you don't want complex carbohydrates because they absorb too slowly)
• Some Vitamin C to enhance immune system support

Here are some great examples of Post-Recovery Meals that follow these guidelines: If you have a new, more creative, or more delicious idea let us know!

•  Low Fat chocolate milk
• Turkey sandwich 
• Shake: 1/4 cup real maple syrup, 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter
• String cheese and a fruit bar
• Greek Yogurt with a banana 
• 1/2 Peanut butter sandwich on white bread
• Orange juice and a bar high in protein
• Corn tortillas with peanut butter or eggs!