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The recipe for optimal recovery

Personne mangeant un sandwich

It isn’t easy trying to figure out what foods to eat after a challenging physical event such as a marathon, a triathlon or even an obstacle course like RX1 Nation. Here’s some food for thought… 

WHY eat?

Eating after your workout can help you improve the effects of your workout, increase your muscle mass, rebuild your energy reserves and help you perform better in your next workout.

WHAT nutrients to eat?

The body mainly needs 2 nutrients to recover well:

1) Protein: When you do physical activity, your body breaks down your muscle protein. By consuming protein, you will give your body the elements it needs to repair and rebuild your muscles.

2) Carbohydrates: The main role of carbohydrates is to provide energy to the body. The body has energy stores, called glycogen, found in the liver and muscles. After training, the body’s energy reserves are reduced. You can help your body rebuild its glycogen stores by eating carbohydrates.

WHEN to eat?

We must refuel our bodies, just as we do for our cars. The 30 minute period following our workout is the best time for the body to recover from its efforts. Your body will therefore assimilate proteins and carbohydrates more quickly during this period.

WHAT to eat?

Any well-balanced meal containing carbohydrates and protein is excellent after a workout. However, if you attend an event, you will probably not eat your meal within 30 minutes after your workout. In this case, it is recommended to eat a snack rich in carbohydrates and protein after training and eating a balanced meal 3 to 4 hours later.

lait<s go sport
Here are some examples of snacks:

• Chocolate milk (e.g. Lait’s Go Sport 325mL)
• Whole grain cheese and crackers
• Yogurt parfait: berries, granola and Greek yogurt
• Nuts/seeds and dried fruits
• Sandwich (e.g. tuna, eggs or other protein)
• Smoothie: (e..g protein powder and banana)
• Post-training bar (e.g. Zero Diet Post Training Bar)

What about rehydration?

The amount of water you need after an event depends on many factors such as temperature, duration of training, weight, etc. The simplest rule of whether you are well hydrated is to check if your urine is pale yellow. If it is darker, you must drink more water.

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

The recipe for optimal recovery is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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