EATING FOR RECOVERY Recovery Nutrients It is essential to replace carbohydrates, potassium sodium, and fluids after an event. Optimally, you should consume carbohydrates to replete glycogen stores as soon as possible after on event. Usually, you need not worry about replacing sodium, since it is found in many recovery foods. Recovery Guidelines Consume carbohydrates 1 - 4 hours after your workout Consume 0.5 gram of carbohydrate per pound of body weight within the first 2 hours, and then again, 2 hours later (see below). Drink 8- 16 ounce (1 -2 cups) of fluid Rest
Individual Recovery Needs To determine your individual carbohydrate needs? Take your weight in pounds and divide it by 2. This will give you the grams of carbohydrate needed for recovery. Weight | Grams of Carbs | 100 lbs | 50g | 120 lbs | 60g | 140 lbs | 70g | 160 lbs | 80g | 180 lbs | 90g | 200 lbs | 100g |
Recovery Foods with 30 grams of Carbohydrate: Bagel 2 slices of bread 1 waffle Pita bread 1 cup of cereal 2 pieces of fruit 1 cup of juice 2 cups of milk 1 cup of yogurt
FAST FOOD ON THE GO! Healthy Meal Ideas for the Athlete on the Run Healthy Meals. . .on the Go! Packing in enough carbohydrates s one of the most difficult parts of eating on the run for the athlete. Here are some tips to help you choose a healthy meal for peak performance! Choose whole grain bagels or rolls, fresh fruits and vegetables, lean meats, and low fat milk when available. Select sandwiches on sub rolls to boost carbohydrates. Choose ketchup, mustard, or reduced fat salad dressing over full fat mayonnaise. Choose thick, hearty broth based soups full of beans, peas, and lentils for a healthy, high fiber meal.
...More tips! Choose grilled chicken and fish instead of fried. Add lettuce, tomato, peppers, and onions to sandwiches and subs. Choose a variety of colorful vegetables, beans, peas, and pasta salads when selecting from a salad bar. Beware of high fat dressings which may be filled with saturated fat! For a healthier salad dressing, choose olive oil and vinegar. For dessert, choose low fat frozen yogurt, high fiber muffins, dry cereal, fresh fruit, or yogurt with granola. Sip on seltzer with lemon or lime, or drink water with meals. Or, finish oft your meal with juice or chocolate milk for an added boost of energy!
Tips for Eating Out Choose pancakes, cereal with low fat milk, bagels or muffins for breakfast rather than foods high in saturated fat such as bacon and sausage. For lunch, order thick crust pizza loaded with veggies. Select high-fiber baked potatoes topped with veggies and cheese. Order meat, fish, and pout that has been baked, broiled steamed, or roasted rather than fried, creamed, or breaded.
Snack Pack! When you are on the go, you never know when you'll be able to grab your next meal. Pack a sack of snacks to keep you energized all day long1 Here are some quick, on the go snack ideas; |
