\nThe science of recovery nutrition ultimately boils down to the combination of four main categories: Carbohydrates, Proteins, Fluids and Electrolytes. The combination of these elements is needed in order to refuel, rehydrate, repair and rebuild muscles after a training session.
\nDuring intense activity, your body uses glycogen (carbohydrates) for fuel. Think of it as a pool of potential energy stored in your muscles. As you exercise your glycogen stores are depleted, which causes fatigue and a decrease in athletic performance. Consuming carbohydrates immediately after working out will replenish depleted glycogen stores. Carbohydrates also help us absorb protein!
\nProtein is another macronutrient critical for recovery. Protein\u2019s primary role is to rebuild and repair the damage done to muscles. Protein helps to preserve and\/or build lean body mass, so whether you are looking to lean out or put on a few pounds of muscle, consuming adequate protein is essential.
\nNext is fluids. Over two-thirds of your body is made of fluid and your level of hydration directly affects recovery. Did you know the more dehydrated you are the longer it takes your body to restore normal fluid balance? Another fun fact, the more dehydrated you are, the more inefficiently you burn carbohydrates! These effects are coupled with potential decreases in energy, performance, headaches, and fatigue. If you are going for a long run or are training in the heat, it may be beneficial for you to weigh yourself before and after your workout. You don\u2019t have to get crazy with it, but for every pound lost through exercise, it is recommended you drink between 16 and 24 oz. of fluid. This will help you restore proper fluid balance.
\nLast but not least, electrolytes! The general exerciser may not have to worry about this category, as most of our meals contain electrolytes (sodium, potassium, calcium, magnesium, chloride). However, if you are training for longer than an hour and a half, or consider yourself an excessively salty sweater, you may be at risk for electrolyte imbalance. Electrolytes are critical for survival and contribute to fluid balance, muscle (and heart) contraction, and nerve impulses. Extreme electrolyte imbalance (hyponatremia \u2013 low sodium) can be deadly, so if you\u2019re going for a hard, long training session, feel free to add a dash of salt to your next meal. You can even add a quick dash of salt and fresh squeezed lemon to your water during training!
\nSo both carbohydrates and protein are needed for recovery, but how much? It is recommended that one consume a carbohydrate to protein ratio between 2:1 and 4:1 depending on the intensity and duration of their workout and goals. Where do you fall in those ranges? Below we\u2019ve created a quick and dirty list of recovery meals based on sample training and goals.
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\n*Note: these nutritionals are a rough estimate and can be further adjusted to meet your specific needs.<\/strong><\/em><\/p>\n
<\/em><\/p>\n <\/p>\n Goal: increase strength, build muscle Goal: optimize training, performance Goal: weight management, general wellness, weight loss <\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Post-Workout Nutrition Tips You Went, You Sweat, but Now What? By Mary Spiegelberg and Nicole Kiley, MSc, RD You got out of bed, hit the gym and now the world and day are yours for the taking! Well, that is right after you do a few of the essentials. Most of them are pretty straight […]<\/p>\n","protected":false},"author":2,"featured_media":17190,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[387,1905,34],"class_list":["post-17189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-post-workout-nutrition","tag-post-workout-recovery","tag-the-dolce-diet"],"yoast_head":"\nStrength Training<\/h3>\n
\nWeighing 150 pounds
\n2 or 3:1 carbohydrate to protein ratio
\nStrawberry Banana Smoothie<\/strong>
\n55 g Carb to 25 g Protein
\n12 oz. coconut water
\n\u00be scoop Dolce Whey or \u00be cup plain Greek Yogurt
\n1 small banana, frozen
\n1 cup frozen strawberries
\n1 large handful baby spinach
\n1 Tbsp. chia seeds<\/p>\nEndurance Training<\/h3>\n
\nWeighing 150 pounds
\n*Note for exercise >90 minutes, recommended 30-60g carbs per hour during exercise in addition to the recovery meal listed below. With extended endurance training, you will also need to replenish fluid and electrolytes
\n4:1 carbohydrate to protein ratio
\nBreakfast Bowl w\/ Hardboiled Egg<\/strong>
\n80 g Carbohydrate to 20g Protein
\n\u00bd cup rolled oats
\n1 small banana, sliced
\n2 Tbsp. natural peanut butter
\n1 Tbsp. honey
\n2 tsp. hemp seeds
\nCinnamon
\n1 pasture-raised egg, hardboiled<\/p>\nCircuit Training\/Mixes it Up<\/h3>\n
\nWeighing 150 pounds
\n1 or 2:1 carbohydrate to protein ratio
\nYogurt Parfait<\/strong>
\n30 g Carb to 30g Protein (1:1)
\n\u00be cup Greek yogurt
\n1 Tbsp. chia seeds
\n\u00bc cup organic granola
\n1\/3 cup mixed berries
\nChicken or Beef Bowl w\/ Fresh Fruit<\/strong>
\n60 g Carb to 30g Protein (2:1)
\n3 oz. boneless, skinless chicken breast or grass-fed steak
\n1 cup cooked rice
\n1 cup cooked veggies
\nScallions
\nHot sauce
\n\u00bd cup fresh berries or tangerine
\nWhile finding time for a workout can be a task in itself, ensure you take the time to plan your recovery nutrition! You have a window of opportunity to capitalize on your hard work by giving your body what it needs to adapt. Don\u2019t forgo this chance because of poor planning. Get those results you are looking for by consuming your post work-out meals within 15 to 60 minutes of completing a workout. Your body will thank you!
\n![\"blog-divider-line\"](\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\")
\n![\"nicole-cropped\"](\"\/blog\/wp-content\/uploads\/2016\/11\/nicole-cropped-148x150.jpg\")
Nicole Kiley is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.<\/i>
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\n![\"mary-spiegelberg\"](\"\/blog\/wp-content\/uploads\/2016\/11\/mary-spiegelberg-150x150.jpg\")
Mary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA\u2019s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
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\n![\"dolce-diet-1-on-1-consult-800\"](\"\/blog\/wp-content\/uploads\/2016\/10\/Dolce-Diet-1-on-1-Consult-800.png\")
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