Food for Fuel and Post-Workout Recovery
Snacking and Hydration During Workouts
Blood Sugar Maintenance
Snacking and staying hydrated throughout the day can help maintain proper blood sugar levels, particularly during a workout.
Carbohydrate Speed
Carb Energy Speed
Carbohydrates can be digested relatively quickly and turned to energy that can be readily available within 30 to 60 minutes.
Post-Workout Recovery
Post-Workout Snack
After a workout, a snack or light meal may help replenish carbohydrates burned during exercise and convert them into energy storage (glycogen) for later use.
Add Protein
Adding protein to a meal or snack helps rebuild muscle fibers worked during exercise.
Healthy Snack Ideas
Simple healthy snack ideas include:
- Low fat yogurt
- Nuts and dried fruit
- String cheese
- Fruit bars
The 4:1 Recovery Ratio
Optimal 4:1 Ratio
An optimal composition of a post-recovery beverage or snack is a four-to-one carbohydrate to protein ratio.
4:1 Math
This means that for every four grams of carbohydrates, there should be one gram of protein.
Real-World Example
Chocolate Milk Example
An 8 oz glass of chocolate milk contains about:
- 29 grams of carbohydrates
- 8 grams of protein
…which serves as a great post-recovery replenishment.