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Hydrate, foam roll, stretch, epsom salt bath, rest…these are all things you hear people saying you should do after vigorous exercise. Eating strategically for proper recovery is probably the most important thing (also hydrating) to pay attention to.
Throughout training for our the half marathon I tried to be extremely mindful about how I was fueling my body before, during, and after because of what a significant impact I know it has on performance and recovery. I wrote a post a while back about pre and post workout nutrition, but today I wanted to get into more specific about how to recover after intense exercise like a half marathon. Many people have mentioned to us that they are training for a marathon, triathlon, etc. so I hope this can be valuable information to help you reach your fitness goals.
Timing
We often hear that the ideal window to eat is between 30-60 minutes which is true if you’re an athlete (which I consider anyone training for an event like a marathon). Muscles are primed and most ready to refuel and absorb nutrients immediately after extensive exercise. Right after rigorous exercise muscles can easily assess protein (amino acids) from the blood and use it to build muscle. Muscles are also most efficient at absorbing carbohydrates from the blood and replenishing depleted glycogen stores at this time.
However, if you are more of a recreational exercisers working out moderately 3-4 days a week no need to be in as big of a rush to refuel because your muscles will continue to take up carbohydrates for the next 24 hours, but still have a plan to refuel adequately.
What to Eat
After exercise you want to get your body out of the muscle breakdown mode by consuming a combination of carbohydrates and protein. Ideally you’re getting mostly carbohydrates with about 10-20 grams of protein (a 3:1 ratio). No need to completely obsess over the gram amounts and ratio, but pay attention to what you’re eating.
Carbohydrates stimulate the release of insulin which is a hormone that helps build muscle and transfers carbohydrates into the muscles to replenish depleted glycogen stores. The combination of carbohydrates plus protein reduces the hormone cortisol which breaks down muscle.
You may not necessarily feel hunger right after vigorous exercise so a recovery drink or bar might be a good option. By having a small snack right after an intense workout you will stop muscle breakdown while also turning on your appetite so you can eat a more adequate meal later on.
Ideally, you might be able to plan exercise to back up into a meal time. For example, you plan to go on your long run earlier in the morning before breakfast. You’re able to have a small pre-workout snack then a bigger balanced breakfast within 30-60 minutes afterwards.
If you’re not able to tolerate or get to a full meal here are good snack options that combine carbs and protein.
- Chocolate milk
- Whole wheat english muffin + nut butter
- Avocado toast
- Cottage cheese or Greek yogurt + fresh fruit + granola
- Trail mix with granola. nuts, and dried fruit
- Oatmeal + sliced almonds
- Hummus + pita bread + baby carrots
- Protein bars (<10 g sugar, 10-20 grams protein, minimal ingredients) I’m loving Rx, Perfect, KIND Protein, and Lara bars
How Much to Eat
I’m not going to get super specific on how many grams of protein, carbs, calories, etc. because everyones needs are different. What I do what you to take away from this is to eat and eat frequently. Keep your energy and recovery up by fueling frequently throughout the day. It’s unfortunately common for athletes to skimp on meals and overeat on snacks (cookies, chips, candy, etc. for quick energy). Be sure to have planned balanced meals and strategic snacks (or mini meals depending on caloric needs). Snacks are necessary to keep energy levels up, but be sure to reach for wholesome options.
Skimping on intake will likely lead to overeating or binge eating later on…especially if you have the mindset that you’re training so you can eat whatever you want. It’s still important to eat a balanced diet so you’re getting in all the micronutrients (carbs, protein, fat) and micronutrients (vitamins and minerals) your body needs to feel and perform at it’s best. Sure, treat yo self to some dessert or pizza (whatever floats your boat) but yes you still need to eat vegetables even if you just went on a 10 mile run.
Often I will hear people say they don’t have time to refuel. If you have time to workout you have time to refuel. Be prepared and take the recovery as seriously as the training because it will affect your performance and recovery.
Happy training!
xx,
Alix
Disclaimer
All information on the The Champagne Theory blog, including but not limited to information about nutrition, health and fitness, is intended for general or background purposes only, and not as medical advice applicable to any individual. Please consult your medical provider or providers for instructions specific to your own medical concerns and condition
