Recovery Nutrition Basics - The 4 Rs to Recovery Nutrition

So much focus can be spent on how to eat before and during exercise or competition to perform at your best. Recovery is just as important, if not more so!

I used to struggle with this so much as a university swimmer. I would leave the pool, headed for my 8:30am class with a baggy of trail mix in tow. Like, what!? I want to shake this younger version of myself! I want to shout and say "You just finished swimming for 2 hours and all you are going to eat is some measly trail mix?!"

Don't get me wrong, there's lots of good stuff in trail mix - it is a mix of carbs and protein, fiber and healthy fats. But definitely not providing enough of any of these to properly recover from a 2 hour swim practice in which I would have only had water to drink. Yep, I wasn't doing well in fueling during my workouts either. Here's to our younger selves! We just didn't know any better!

So, what would I recommend for an athlete to eat post workout now? As a Registered Dietitian specializing in sport and Certified Intuitive Eating Counselor, I would base this response based on the type, time, and intensity of exercise but, in general, I would recommend a combination that includes the 4 R's to Recovery Nutrition.

Refuel - Rebuild - Rehydrate - Revitalize

Refuel: Enjoy a meal or snack rich in carbohydrates. Ideally, you want to aim for 1g/kg of body weight after a workout to replenish your glycogen stores (your stored form of glucose). This is especially important if you have another training session coming up that day.

Rebuild: Include protein. The goal here should be 30-40 grams of protein post-workout. This could look like a scoop of protein powder, 1 cup cottage cheese, 3/4 cup Greek yogurt w/ 1/4 cup hemp hearts, 4 oz fish/pork/beef/poultry, egg white and cheese omelette (using 2/3 cup egg whites, 1.5 oz cheese).

Rehydrate: After your workout, be diligent in sipping on fluids and enjoy fluid-rich foods such as fruits and veg. Ideally, hydration should be a constant focus - drink fluids before, during, and after to maintain hydration. You can monitor your hydration status by watching the colour of your urine. Pale/light yellow is the goal.

Revitalize: This R is dedicated to the all-important micronutrients and fiber that our bodies need to maintain our health, gut health, brain health, immune function, and more. How do we do this? We make sure to include a variety of fruits and vegetables in our recovery nutrition strategies. I encourage at least 1 type of fruit or vegetable in your post-workout meal/snack. As much as you can, include a variety of choices throughout the day. The more colour and variety, the greater the variety of nutrients you are giving your body access to.

So what might this look like when you put it all together? Here are a few examples for you!

1. Berries, Greek yogurt, Granola, hemp hearts, handful nuts and seeds

2. Mango smoothie with a scoop of whey protein powder

3. Chicken and pasta salad with broccoli, red peppers and feta cheese

4. Quinoa, tofu and veggie bowl

5. Beef and bean burrito on a whole grain wrap with ALL the veg

6. Egg white spinach and feta omelette with 2 slices sourdough bread

   
   

   If you struggle with your recovery nutrition, connect with me and we can get you on the right track. Book your FREE DISCOVERY CALL for a no-pressure meet and greet with yours truly and we can get started.