Recovery Smovery (Who Needs It Anyway)
Good Day Fit Soldiers!!
Lately I've been getting a lot of questions after Camp about protein, recovery drinks, recovery food, etc. There is so much out there what do you believe? I just wanted to clear the air debunk some myths and set the record strait.
There are a lot of variables when it comes to reaching your fitness goals. Some may be more important than others but all are necessary...Let's take a look...
Your recovery meal is extremely important. Your window prime recovery opportunity starts the instant you finish your workout, and will last for 45-60minutes depending on who you talk to. I like to air on the early side. Get it in ASAP.
So now what?
The nutrients you take in within this precious time have a major effect on the quality of recovery. I'm sure we are all aware of the obvious, Protein.
Protein is our bodies building block and is responsible for repairing the muscles damaged during activity. Your best sources of protein are as follows. Anything that had a face, mother, could swim, or fly. In other words Poultry, Lean Beef, Eggs, Fish, Seafood, Greek Yogurt. These are your complete proteins.
Is that all? NO WAY.
While you're here crankin' and sweating your body uses glycogen for energy. It is stored in your muscles. Glycogen is our bodies main source of energy and while you're here you use a lot of it! So now we need to replenish it. By consuming simple carbohydrates immediately following your workout your body will actually store more of it for a better workout next time.
Carbs Protein Gotcha! But how much?
Research finds that the best ration between carbohydrates and protein for optimal recovery is a 2:1 carbs to protein. An average size person will want to aim for 30g-30g carbohydrates : 15g-20g protein. Endurance athletes should consume closer to a 4:1 ratio because of the glycogen demand from the sport.
So what should I eat?
As I outlined above your most efficient proteins matched up with simple carbohydrates. However your most effective recovery will come in liquid form so that your body does not have to process the food before it uses the nutrients.
Chicken + Blender Here I Come!!
Gross...I was thinking recover shake. Whether you have one or not take a look at the amount of carbohydrates to protein. You may have a "protein" shake and not a "recovery" shake in which case you may end up taking in too many calories.
What should I take?
If you're not sure what to get here is what my wife and I take http://fitsoldiers.getprograde.com/workout-free-trial.html "That actually tastes pretty good" -Katie M. Coming from someone new to the supplement world. Give it a try.
Thanks for checking in to Recovery 101! If you have any questions send them my way!
2100 East 112th Ave #2
Northglenn, CO 80233