~ 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
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!’
Recovery is an important aspect to any training program, so don’t miss that critical window and your body will thank you!
