Weekly Nutrition News Week of 9/30- RECOVERY Goal:Think 3’s • PRE –Top off / Prepare • DURING–Maintain / Reload • POST–Rebuild / Refuel / Rehydrate Tips: • Think beyond post workout protein shakes • Recovery is multi-faceted -Post workout Protein (.3-.4g/kg) and Carbs (.6-1.2g/kg) to rebuild muscle and refill muscle glycogen * Needs may increase with body weight, intensity, and duration -Snack within 10-15 min. post workout. Meal within 90 min. Examples: Protein Carbs -Greek Yogurt -Cereal or Oatmeal -Turkey/Chicken -Whole Wheat Bread -Peanut or Almond Butter -Fresh or Dried Fruit -Eggs -Sweet Potatoes / Yams -Chocolate Milk / Whey Protein Shakes (*both protein and carbs) For more information on recovery: easacademy.org/trainer-resources/article/fueling-before-during-and-after-exercise
Posted on: Mon, 30 Sep 2013 19:05:23 +0000
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