Endurance Athlete Recovery Meals, Don’t Over Think It

Endurance Athlete Recovery meals, Don’t Over Think It

*for exercise > 90 min.

(within 30 min. post-event)

For more a nutrition plan tailored to your own nutritional needs contact Fischer Nutrition at FischerNutriton@gmail.com.  

Recovery meals are crucial. As an endurance athlete they are the precursor to your recovery. The important thing to know when it comes to a recovery meal is that an athletes has to listen to his or her body.  There is not one meal that will work for everyone.  It is also important to note the main objective is replenish energy stores with carbohydrate.  Protein and fat are also required, but in smaller amounts.  The correct ratio of carb, protein, and fat promotes glycogen repletion and promotes muscle building. For an athlete that trains many consecutive days, a faster recovery allows their workouts to become more effective thus making their physical gains faster and bigger.  And as the title says don’t over think it.  Food can provide you with all that you will need for recovery.

Within 30 minutes following a workout consume 1.0-1.5 g/kg of carbohydrates, between 6-20 grams of protein, and minimal fat (see the chart below for more precise numbers). Or to make it simple eat 4 grams carb to 1 gram protein and keep fat to a minimum. At this time cells will more readily accept carbs and replenish lost energy stores. Carb choices include foods like breads, pastas, low fat dairy, fruits, etc. that are lower in protein and fat. One of my favorite options is 8-16 oz reduced fat chocolate milk. It provides appropriate carb and protein ranges for optimal glycogen repletion. Protein intake between 6 and 20 grams shows positive gains in muscle building while still allowing for glycogen repletion. As a general rule consume 0.09 grams protein/kg bodyweight. Fat intake should be kept to a minimum for this meal. Do not exclude it, but keep it low. Drink 24 oz water or sports drink for every pound lost from sweat. Note that sports drinks will count as carbohydrates.

If the event or workout lasted longer than 90 consecutive minutes you should repeat the post-event meal ever 2 hours for 4-6 hours depending on how long your workout was. For example, marathon training would require the initial post exercise meal and then another meal 2 and maybe 4 hours later.

*Note that exercise lasting less than 90 min will require the lower end of the nutrient ranges.

Post Exercise Recovery Meal

150 pound athlete, 90 minutes of exercise

These meals will provide carb, fat, and protein in appropriate proportions for athletes of any weight. By by decreasing or increasing portion size you will fit the recovery needs.

Option # 3: Banana tortilla with peanut butter, honey, and jelly	Tastes great, easy to make, and gets the job done
8 inch whole wheat tortilla	Provides:465 calories, 91 grams carbohydrate, 10 grams protein, and 10 grams fat.
Medium banana (7-8 inches)
1 Tbsp honey
1 Tbsp jelly
1 Tbsp reduced fat peanut butter

Option # 4: Shrimp pasta prima vera	Great for family meals too
1 cup cooked pasta	Provides: 487 calories, 86 grams carbohydrate, 14 grams protein, and 10 grams fat.
1 cup chopped spinach
1/2 cup chopped pineapple
1/2 cup bell peppers
As much cilantro as you want

Option # 6: Banana Pancakes with berries and yogurt.  Follow the link for the recipe to Pumpkin Pancakes (just replace the pumpkin with banana)	This, and many other meals can be both pre and post workout meals
4, 6 inch pancakes	Provides:482 calories, 96 grams carbohydrate, 19 grams protein, 5 grams fat.
1 cup berries (as topping and syrup)
1 tbsp yogurt