Food is Fuel, Part II

Eating for recovery is very important! After exercise, it is crucial to nourish you body for the following reasons:

• To restore fluid and electrolytes that are lost in sweat (sodium and potassium). You can actually weigh yourself before and after exercise to see how much was lost!
• To replace muscle fuel that were used during the activity (by eating carbohydrates).
• To repair damaged muscle tissue and to help the growth of new tissue (by eating protein).

Begin nutrition recovery with a snack or meal within 15-60 minutes following exercise or physical activity. You should drink plenty of water or (for intense activity) a carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat. If you aren't hungry after a training session, drink your recovery with liquid foods. The most important aspects of a recovery meal/snack are fluids, protein, carbohydrates and electrolytes. 


Here are some recovery meal/snack ideas to get you going on the road to recovery!

• Smoothie made with yogurt/milk, protein powder, and fruit
• Banana, PB & crackers and chocolate milk
• Whole wheat pita sandwich with turkey and veggies served with pretzels and low-fat milk
• Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
• Stir fry with lean steak (or chicken!), broccoli, bell peppers, carrots + brown rice

Ref: Eating for Recovery. April 2009. http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/. 17 Feb 2012.