Post-Workout Formula and Recipe for Recovery | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,772,532
Why You Should Never Doubt Colin Kaepernick
Views: 16,154,763
Brandon Jennings: "Always Improve"
Views: 2,106,933

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
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

More Cool Stuff You'll Like

3 Summer Shakes That Boost Athletic Performance

Summer is a time for athletes to rebuild their foundation and prepare for the upcoming season. Working out in the summer heat can leave you high and dry...

Delightful Desserts for the Grill

4 Athlete-Friendly Microwave Meals

4 Post-Workout Shakes for Recovery and Building Muscle

Kait's Meal of the Month: Roasted Spaghetti Squash

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

5 Quick and Easy 5-Ingredient Recipes

3 Power-Packed Milkshakes to Boost Recovery

Simply Roasted Sweet Potato Recipes

Fuel Your Next Run With This Homemade Energy Bar

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

A Better Baked Ziti

5 Non-Boring Ways to Eat Ground Turkey

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

A Recipe for Healthy Turkey Burgers

Mix It Up With These High-Protein Meatloaf Muffin Snacks

3 Protein-Packed Peanut Butter Recipes

Healthy Snack Recipes for Hungry Athletes

Recipe Makeover: Healthy Stuffed Mushrooms

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

Weight Loss and the Mediterranean Style Diet

Make Gains With This Post-Workout Shake Recipe

Paleo-Friendly Meals for CrossFit Athletes

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

5 Healthy Recipes to Start Your New Year

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

5 Healthy Stuffing Recipes for Turkey Day

4 Easy Recipe Substitutions for Take-Out Food

'Ultimate Oatmeal' Recipe For Runners

Gain or Lose Weight With Oatmeal Pancakes

Easy Thanksgiving Leftover Meals

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

5 Non-Boring Ways to Eat Salmon

Vegetarian Recipes for the Carnivorous Athlete

7 Delicious Muscle-Building Smoothie Recipes

Protein-Packed Smoothies Without Protein Powder

3 Recipes to Spice Up Chocolate Milk

Start Your New Year With These Holiday-Inspired Smoothies

6 Delicious and Healthy Overnight Oatmeal Recipes

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

5 Non-Boring Ways to Eat Sweet Potatoes

3 Holiday Recipes that Won't Ruin Healthy Habits

6 Simple Power Recipes for Vegetarian Athletes

6 Ways to Liven Up Your Winter Diet With Citrus

5 Non-Boring Ways to Eat Eggs

Kait's Meal of the Month: Healthy Chicken Piccata

Kait's Meal of the Month: Eggplant Turkey Boats