~ Fluids – Carbohydrate – Lean Protein – Electrolytes ~
- 1.0-1.2 grams of easily digestible CHO per kilogram of body weight (130lb woman would need 60-70g)
- 24 ounces of fluid for every pound of body weight lost (weigh yourself before & after)
- 10-20 grams of lean protein
- Electrolytes (potassium, magnesium, at least 500 milligrams of sodium, especially if it’s hot out there)
- 2 hours later have an additional snack or meal
If you are not working out intensely for that long just be sure to have a small snack if you won’t be eating a normal meal for awhile. Simply a glass of milk, an apple with 1.5oz of cheese, or a mini smoothie will do just fine. Listen to your body.
Always have a plan in mind with your recovery nutrition based on the time that you will be exercising, and always assume there won’t be anything around or anyone else to help supply your fuel just in case. Of course during events it’s a little different and you can see what organizers will have available and if it works well with your your tummy. I don’t know though it seems like you have to watch out for century rides because in my experience they NEVER have enough food after, so watch out for that.
Here are some other recovery nutrition ideas (you can adjust portions based on your needs):
- Recovery shake (e.g. Gatorade Protein Recovery Shake, Muscle Milk Collegiate, Infinit Recovery) + 16 ounces water
- 1 portable 12-ounce chocolate, strawberry, or vanilla milk (e.g. Horizon Organic™ portable cartons) + 1 granola bar + 16 ounces of water – I’m sure you’ve seen the benefits of chocolate milk in research lately!
- Homemade recovery shake: 1½ cups vanilla soy milk + 1 cup frozen unsweetened strawberries + 1 cup 100% orange juice, blended with ice (You can add various things like flax, chia seeds, spinach, different fruit, etc)
- 1 can (2 cups) ready-to-eat chicken noodle soup with crackers and 2 cups skim milk
- 1 turkey/cheese sub + raisins + 16 ounces water or milk
There are also some foods in particular that have been found to help with recovery, one of which includes cocoa. I received some samples of a product called ReGen and I wanted to give it a try and share with you.
From their website:
reGen™ has been clinically proven to increase endurance by an average of 9.7%, which can have a significant impact on an athlete’s performance.1
Natural cocoa is one of our key ingredients, but it is important to note that not all cocoa is created equal. Most cocoa beverages contain alkalized cocoa that has been stripped of most of its antioxidant power during processing.2 The cocoa in the reGen™ beverage is all natural and contains more antioxidant power than many superfruits.
Another thing that I like about this product is the fact that they have quite a few documented research studies showing cocoa’s benefit in blood flow and recovery. While I didn’t get the chance to read all of them, it says a lot to me when a product actually has research.
Chocolate milk is also a great recovery beverage choice that I use frequently, but ReGen claims that their product is even better.
- The reGen™ beverage is convenient to carry—no refrigeration necessary (It does taste better cold though)
- The reGen™ beverage is 99.9% lactose free. Chocolate milk contains lactose, the sugar naturally found in milk.
- The reGen™ beverage contains 30 times more flavanol antioxidants compared to typical chocolate milk. The key difference: reGen™ beverage contains 12 grams of natural cocoa (more than 2 tablespoons), much more than the amount contained in typical chocolate milk beverages. Also, most chocolate milk brands contain alkalized cocoa that has been stripped of most of its antioxidant power during processing.
- The reGen™ beverage also contains a 3:1 carb to protein ratio. Well-documented research shows that this ratio helps refuel muscles after intense exercise, aiding muscle recovery.5
ReGen contains 200 kcals, 35 g of CHO, 320mg of sodium, and 11 g of protein per 11oz container. This alone would not be adequate for complete recovery nutrition, but would be a great snack before the next meal, or in conjunction with additional fluids and a little bit more protein and carbohydrates. It would be adequate with a smaller, less intense workout.
Now I don’t think I’ll be riding around like Lance Armstrong after drinking this, but I do see how it could be beneficial for recovery. And let me tell you about the taste. . . .Oh boy, this stuff is good! It’s like a thick, not too sweet, delicious milkshake. You can really taste the cocoa in there and I really enjoyed it. Chris gave it a try as well and has been riding pretty frequently in the mornings and has been feeling strong. He actually said ‘man, I want to ride just so that I can drink those again!’
Do you want to give ’em a try too?
Because they were kind enough to send me a few to sample, I want to give away 4 bottles for one lucky reader to try!
Here’s what you can do to enter and I’ll announce a winner next Friday, July 30th. Please leave a comment for each task completed.
- Vote for LIVESTRONG in the Almond Breeze Taste and Make a Difference Program (in the widget on the right) If you’ve already voted, just let me know in a separate comment 😉
- Tweet ‘Vote for @LIVESTRONG & @eatingRD is giving away @regen2recover Recovery Drink –>http://eatingrd.com/?p=4168’
- Announce this giveaway on your own blog
What’s your best recovery strategy?
I’m sorry I’ve been absent lately, there has been a lot going on and I’m trying to balance it all. I’m hoping I get my camera lens back today all fixed and ready to go *fingers crossed* I’ll also be hosting a Buitoni Pasta Party this Saturday and can’t wait to re-cap, woot!
Thanks for reading guys! I sure hope you all have a nice weekend 🙂
What an interesting product! I used to always have a protein shake after my weights workouts – which I must start to do again!
Comment by Lisa (Bake Bike Blog) — July 22, 2010 @ 2:57 pm
I haven’t heard of that product. I am looking for a new protein powder. Does ReGen have a powder too? Especially in the summer, I make protein shakes a lot.
Comment by Shannon — July 22, 2010 @ 5:20 pm
Shannon, I don’t think they have a powder, but what a great idea!
Comment by Kristen :) — July 23, 2010 @ 8:15 am
Sounds like an awesome product to try out. I voted for livestrong!
Comment by Heather @ Get Healthy With Heather — July 22, 2010 @ 6:06 pm
Thanks for the great info! I voted for Livestrong.
Comment by Lisa P — July 22, 2010 @ 6:18 pm
Voted for LiveStrong. I would love to try this.
Comment by Amy — July 22, 2010 @ 7:47 pm
I sent a tweet!
Comment by Amy — July 22, 2010 @ 7:50 pm
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Pingback by Recovery Nutrition | On Libby Lane — July 22, 2010 @ 8:27 pm
Good post–I’m never sure what to do for proper recovery. I think I’m possibly more intimidated now, but it’s good to have something to think about!
Comment by S @ extremebalance.net/blog — July 23, 2010 @ 12:49 am
Just voted for livestrong. Excellent cause. I really support their efforts.
Comment by Ann — July 23, 2010 @ 3:53 am
I already voted 🙂
Comment by Emily (A Nutritionist Eats) — July 23, 2010 @ 9:34 am
Sounds like a great recovery product. I’ll definitely be trying it. Thanks much for the info! I just voted, too. 🙂
Comment by erin — July 23, 2010 @ 12:29 pm
Interesting! I’ve never heard of this product! I don’t do anything too intense these days, so usually just some milk and a dinner within the following 30-45 minutes 🙂
Comment by Nicole, RD — July 23, 2010 @ 2:16 pm
This product sounds interesting. Thanks for sharing the information.
I typically have a glass of milk and a fruit of some sort, and maybe some granola. Sometimes I don’t feel like eating, but I know it’s so important! The ReGen would be easier to handle (because it’s liquid), that’s for sure.
Comment by The Candid RD — July 23, 2010 @ 5:51 pm
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Pingback by Articles » Blog Archive » Poor Nutrition Equals Poor Health — July 25, 2010 @ 4:29 am
I’ve never tried ReGen before, but I’m always looking for new recovery ideas, especially because I don’t feel like eating after running.
I’m pretty much a smoothie fan, though. Banana + blueberry + almond milk + almond butter = current fave!
Comment by Emily — July 25, 2010 @ 9:05 am
This looks like a great product for those needing replenishment of nutrients for those hard workout sessions. Great to know!
Comment by Christine @ Fresh Local and Best — July 25, 2010 @ 10:53 am
Kristen, can you give some ideas about recovery for workouts under 1.5 hours, too? When I do HIIT, I’m done relatively quickly, but it was intense… is that when my “carb + protein” (i.e., apple + 1 tbsp almond butter, or 1 cup chocolate milk + small salad) is best? Thanks!
Comment by S @ extremebalance.net/blog — July 25, 2010 @ 5:22 pm
@S @ extremebalance.net, Those are great ideas actually! You just want to make sure you’re getting something in to replenish and at least meet calorie expenditure for maintenance and a little less/more for loss/gain. Just to hold you over if you’re not going to be eating a normal meal for awhile. I usually make mini smoothies in the bullet, or just a scoop of cottage cheese out of the carton with a small piece of fruit 🙂
Comment by Kristen :) — July 25, 2010 @ 7:43 pm
@Kristen 🙂, Thanks! One less thing to look up now–much appreciated!
Comment by S @ extremebalance.net/blog — July 29, 2010 @ 8:53 am
I already voted.
Comment by Mo@MommyRD — July 27, 2010 @ 7:31 pm
Oh, and my favorite recovery is either a bowl of cereal with skim milk and a light dusting of protein powder, or an Amazing Grass smoothie with milk, maca, and extra cocoa powder. My workouts are generally less than 1.5 hours.
Comment by Mo@MommyRD — July 27, 2010 @ 7:32 pm