Post-Workout Formula and Recipe for Recovery

November 18, 2010

Must See Nutrition Videos

Post-workout nutrition is essential for your body's recovery. Failing to refuel can leave you sore, tired and ill-prepared to handle the next day's training or game. Recovery depends on two nutrients in particular, carbs and protein. Your body needs both to recover and repair.

Carbs are necessary to replenish your energy stores, which deplete as you train. "Carbohydrates are the body’s high-octane fuel," says Jane Jakubczak, coordinator of nutrition services for the Maryland Terps. "If [you’re] not getting enough, [you’re] going to feel like you’re literally running out of gas." That means reduced endurance, strength and power.

Post-workout, protein is essential for repairing and building lean muscle tissue, which breaks down during intense activity. Protein promotes muscle growth and synthesis—a good reason to time your intake appropriately.

Start refueling within 15 minutes post-training. "Carbohydrates and protein combined seem to promote a better muscle-building response, but the window of recovery is short, about 45 minutes," says Rob Skinner, University of Virginia sports dietitian. "A carbohydrate-protein drink within 15 to 30 minutes post-workout and a meal within the next two hours will set you up for the next day’s training session."

Unsure about the amount of carbs and protein you should consume after a hard weight room session? Danielle LaFata, performance nutritionist at Athletes' Performance in Phoenix, offers a simple formula to drive your body down the road to recovery:

First, convert your weight in pounds to kilograms: (lbs)/2.2 = Weight (kg)

Grams of Protein: Your Weight (kg) x 0.3
Grams of Carbs: Your Weight (kg) x 1.0

The sum for protein should range from 15 to 30 grams, and the sum for carbs should range from 30 to 90 grams, LaFata says.

These results can be attained with an easy-to-make shake—e.g., per the following recipe, highlighted on coreperformance.com. It will benefit your body by stimulating recovery and muscle growth:

•1 packet EAS Myoplex Lite vanilla protein powder
•1 banana
•1½ C frozen peaches
•4 oz. juice

Source:  coreperformance.com
Photo:  eatsmartagesmart.com

Sarah Gearhart
Sarah Gearhart
Must See
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 20,921,838
Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,105,983
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,798,861

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,496
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,829
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of Views: 58,814
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,105,983
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,942
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,972
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,938
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,467

Load More
More Cool Stuff You'll Like
5 Non-Boring Ways to Eat Eggs

5 Non-Boring Ways to Eat Eggs

STACK Easy Egg Recipes Easy Light Spaghetti Carbonara Recipe Easy Blueberry Smoothie Recipe Easy Fried Egg Pizza Bread Recipe Easy Spicy Egg Salad...

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

3 Recipes to Spice Up Chocolate Milk

3 Recipes to Spice Up Chocolate Milk

STACKletes Speak:

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

Start Your New Year With These Holiday-Inspired Smoothies

Start Your New Year With These Holiday-Inspired Smoothies

Kait's Meal of the Month: Crock Pot Beef Stew

Kait's Meal of the Month: Crock Pot Beef Stew

Delightful Desserts for the Grill

Delightful Desserts for the Grill

Kait's Meal of the Month: Roasted Spaghetti Squash

Kait's Meal of the Month: Roasted Spaghetti Squash

A Better Baked Ziti

A Better Baked Ziti

3 Holiday Recipes that Won't Ruin Healthy Habits

3 Holiday Recipes that Won't Ruin Healthy Habits

Protein-Packed Smoothies Without Protein Powder

Protein-Packed Smoothies Without Protein Powder

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

4 Easy Recipe Substitutions for Take-Out Food

4 Easy Recipe Substitutions for Take-Out Food

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

3 Summer Shakes That Boost Athletic Performance

3 Summer Shakes That Boost Athletic Performance

'Ultimate Oatmeal' Recipe For Runners

'Ultimate Oatmeal' Recipe For Runners

Recipe Makeover: Healthy Stuffed Mushrooms

Recipe Makeover: Healthy Stuffed Mushrooms

Kait's Meal of the Month: Eggplant Turkey Boats

Kait's Meal of the Month: Eggplant Turkey Boats

Paleo-Friendly Meals for CrossFit Athletes

Paleo-Friendly Meals for CrossFit Athletes

6 Delicious and Healthy Overnight Oatmeal Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

3 Power-Packed Milkshakes to Boost Recovery

3 Power-Packed Milkshakes to Boost Recovery

5 Non-Boring Ways to Eat Salmon

5 Non-Boring Ways to Eat Salmon

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Fuel Your Next Run With This Homemade Energy Bar

Fuel Your Next Run With This Homemade Energy Bar

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Mix It Up With These High-Protein Meatloaf Muffin Snacks

7 Easy-to-Make Recipes for Gluten-Free Snacks

7 Easy-to-Make Recipes for Gluten-Free Snacks

Simply Roasted Sweet Potato Recipes

Simply Roasted Sweet Potato Recipes

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

5 Healthy Recipes to Start Your New Year

5 Healthy Recipes to Start Your New Year

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

6 Simple Power Recipes for Vegetarian Athletes

6 Simple Power Recipes for Vegetarian Athletes

Healthy Snack Recipes for Hungry Athletes

Healthy Snack Recipes for Hungry Athletes

A Recipe for Healthy Turkey Burgers

A Recipe for Healthy Turkey Burgers

5 Quick and Easy 5-Ingredient Recipes

5 Quick and Easy 5-Ingredient Recipes

Make Gains With This Post-Workout Shake Recipe

Make Gains With This Post-Workout Shake Recipe

Kait's Meal of the Month: Healthy Chicken Piccata

Kait's Meal of the Month: Healthy Chicken Piccata

4 Post-Workout Shakes for Recovery and Building Muscle

4 Post-Workout Shakes for Recovery and Building Muscle

5 Non-Boring Ways to Eat Ground Turkey

5 Non-Boring Ways to Eat Ground Turkey

5 Healthy Stuffing Recipes for Turkey Day

5 Healthy Stuffing Recipes for Turkey Day

Weight Loss and the Mediterranean Style Diet

Weight Loss and the Mediterranean Style Diet

Easy Thanksgiving Leftover Meals

Easy Thanksgiving Leftover Meals

4 Athlete-Friendly Microwave Meals

4 Athlete-Friendly Microwave Meals

6 Ways to Liven Up Your Winter Diet With Citrus

6 Ways to Liven Up Your Winter Diet With Citrus

7 Delicious Muscle-Building Smoothie Recipes

7 Delicious Muscle-Building Smoothie Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

5 Non-Boring Ways to Eat Sweet Potatoes

Gain or Lose Weight With Oatmeal Pancakes

Gain or Lose Weight With Oatmeal Pancakes

3 Protein-Packed Peanut Butter Recipes

3 Protein-Packed Peanut Butter Recipes

YardBarker