Endurance Performance Nutrition Series – Part 3

Post-Exercise Nutrition and Recovery

Welcome to the Endurance Performance Nutrition Series –  Part 3 : Post Exercise and Recovery.  Proper nutrition is pivotal prior to, during, and post exercise for health and performance.  The purpose of nutrition for endurance athletes is to provide you with enough energy to complete your big event by giving you a starting boost, maintaining your energy through the event, and then replenishing and repairing your body.  Now, at part 3, we are focusing on evidenced based nutrition for replenishment and repair.

 **These are recommendations for post event and intense training**

Summary:

• Consume a 4:1 carbohydrate to protein ratio for adequate re-energizing and lean muscle building.
• Optimize your nutrition and recovery by consuming food within 45 minutes post exercise.
• Hydrate! Replenish your fluids with water (you can regain electrolytes through food or a sports drink...based on preference.)
• This is not nutrition...but...STRETCH!!! 

The 4:1 Ratio:

Throughout this nutrition series you have repeatedly seen me state EAT CARBOHYDRATES.  For replenishment and repair this statement continues to be true, but, also includes protein to make an optimal 4:1 carbohydrate to protein ratio. Carbohydrates (CHO) help you maintain your blood glucose levels, provide fuel , and enhance your performance.  CHO are found in dairy, grains, fruits, and vegetables.   The Sports Cardiovascular and Wellness Dietetic Practice Group (SCAN) recommend the 4:1 ratio for increased nutrient uptake and better protein synthesis.  A study in the Journal of Strength and Conditioning Research concluded this combination of macronutrients enhances recovery and reduces muscle damage more with both macronutrients together than either nutrient alone in endurance athletes. Protein, post workout, is necessary to gain lean muscle mass and increase synthesis rates.  Lean high biological value protein sources (are more readily utilized and contain all the necessary amino acids) include low fat dairy, turkey, low fat (less marbled) beef, egg whites etc. For more information on fast and easily absorbed protein sources check out my protein article.  Carbohydrates are needed to refuel and proteins are needed to rebuild.  

A couple snack examples include...

•   chocolate milk
•  an apple with some peanut butter
•  yogurt
• egg and toast 

    Read that Label!

               Example 1:

www.oakhurstdairy.com

Divide total CHO by protein to get your ratio. 

I recognize that this label is a bit fuzzy BUT it is the label for low fat chocolate milk.  Look at the carbohydrate grams and protein grams. 26g of total carbohydrates and 8g of protein, 26g/8g = 3.3:1. Although this is not a perfect 4:1 ratio it is pretty close and a delicious way to efficiently and quickly refuel.  I challenge you to try reading the label of a couple of your favorite post workout snack foods.  If you do not have a food label, try looking up items individually on nutrition websites.  One that I like to use is www.mynetdiary.com.

                

Example 2:

fruitandveggiesmatter.org

These are the labels for a 2tbs serving of peanut butter and a 7in carrot.  2 tbs of bee's knees honey peanut butter (one of my favorites) and (2) 7in carrots would give you a total of CHO: 12g + 7g + 7g = 26g   and  Protein: 6g + 1g + 1g = 8g.  26g CHO/8g Protein = 3.3:1

Label reading takes practice. For more information on labels check out my Nutrition Facts Panel article and for different snack and healthy swap ideas read Purposeful and Smart Snacking and Healthy Ingredient Swaps.

Optimize:

 
Another key factor to post exercise nutrition is metabolic optimization.  Optimize your recovery by consuming nutrition in a specific time frame. Ideally, consume a meal or snack within 30-45 minutes post activity.  Studies done by Ivy and Colleagues indicated immediate carbohydrate intake post exercise greatly increased glycogen synthesis (repletion of your muscle energy source).  This same study also showed that delaying nutrient intake by two hours decreased muscle glycogen synthesis by about 45%.  That’s pretty drastic. SO with all of this glycogen synthesis talk…let’s do a quick summary of what this means…Glycogen is a major source of energy in your muscles during moderate to high intensity exercise. The greater your muscle glycogen stores, the longer you can exercise before you reach a period of exhaustion (making it pretty important for performance in endurance athletes).  Glycogen is able to pretty quickly rebuild to adequate amounts within a twenty four hour time period with adequate post workout CHO nutrition according to Ivy JL with the Department of Kinesiology at the University of Texas. So with this being said, it is important to optimize in the nutrition window post training to replenish your energy with carbohydrates and repair with proteins. I personally love teaching fitness classes around 10am and/or 5pm.  It is the perfect time to enjoy a healthy post workout lunch or dinner.  These times are my personal preference but try to think about how you could create a positive fitness and food relationship.  Believe it or not, food choices and timing can require a training period similar to an event fitness plan. 

Hydrate:

SCAN hydration recommendations are 16-24oz of water or sports drinks for every pound lost during exercise.  Recently, while training for the Tough Mudder I ran a 10 mile trail run.  I weighed myself once I got home and was shocked to find I lost about 2.5lb off of my usual weight.  I had a waist camelback on and continued to hydrate throughout the run but apparently I still had quite a bit of fluid loss.  This is a prime example of me needing to consume about 16-30oz of water as I am comfortable throughout the next hour or so.  Keep in mind...you do not need to consume ALL your hydration needs within a specific time frame BUT be aware of your needs and keep fluids accessible. Check part 4 of the endurance nutrition series for more hydration information. 

Foods Not Recommended Post Exercise:

The following list includes foods not recommended by SCAN.  These foods can cause gastrointestinal upset throughout exercising.  Keep in mind something that does not work for you, may work for someone else, and vice versa.  This is not an end all be all list but a suggestion of what to avoid.

• High Fat (EX: bacon, cream, fried food, large quantities of nut butters)
• High Fiber (extremely high fiber grains, cruciferous vegetables)
• Alcohol

Figure out your needs:

CHO:

To find a general estimate of your post workout carbohydrate (CHO) needs divide your weight by 2.2 to convert into kilograms (ex: 125lb/2.2= 56.8kg) 

then multiply this number by 1-1.5 (ex: 56.8x1 to 1.5= 56.8-85g of carbohydrate)

Protein:

For an idea of protein grams divide your carbohydrate amount by 4 (ex: 56.8g/4= 14g to 85g/4=21g protein) for a range. 

SCAN recommends small meals to be about 2-3hr a part throughout the day.  If you prefer to replenish with a small snack immediately post workout, consider consuming your small meal of high carbohydrate (still at least 1-1.5g/kg CHO), moderate lean protein, low fat and low fiber within the next 2ish hours. **I am emphasizing the word SMALL because it is suggested to endurance athletes by SCAN to eat about 5-6 small meals  throughout the day.  This can literally be 5 small meals or even 3 medium meals + 2 small snacks etc.  The idea is flexible but the portions are small**

References 

• Academy of Nutrition and Dietetics-Sports Cardiovascular and Wellness “Nutrition Therapy for Endurance Athletes” Sports Nutrition Care Manual http://nutritioncaremanual.org/vault/sports/EnduranceAthleteNutritionTherapy.pdf
• Baty J., Hwang H., Zhenping D., Bernard J., Wang B., Kwon B., Ivy J.L. "The effect of a carbohydrate and protein supplement on resistance exercise perfoamnce, hormonal response, and muscle damage." Journal of Strength and Conditioning Research, 2007, 21(2), 321–329
• Ivy, J.L., Katz A.L., Cutler C.L., Sherman W.M., and Coyle E.F.," Muscle Glycogen Synthesis after exercise: effect of time of carbohydrate ingestion." Journal of Applied Physiology (1988) 64, 1480-1485
• Ivy J.L., "Muscle Glycogen synthesis before and after exercise" Sports Medicine (1991) Jan: 11(1):6-19
• Poole C., Wilborn C., Taylor L., Kerksick C., "The Role of Post Exercise Nutrient Administration on Muscle Protein Synthesis and Glycogen Synthesis" Department of Exercise and Sport Science, University of Oklahoma and University of Mary Hardin-Baylor.  Journal of Sports Science and Medicine (2010) 9, 354-363 
• Tome D., "Does the Nitrogen Balance Cover the Various Components of Human Protein Needs?" AgroParis Tech, Paris CNIEL (2010) www.idfdairynutrition.org