As your training volume increases, providing your body with protein, carbohydrate and fluid is important. It is important for 3 main reasons:
- Prevent future training limitations due to a lack of muscle energy (carbohydrate)
- Prevent future training limitations due to dehydration (fluid)
- Provide the building blocks that muscles need to adapt to the training (protein)
Timing of Recovery Snack/Meal: The benefits of eating a post-run snack (or your next meal) are greatest if eaten as soon as possible after your run (preferably within 30 minutes). This is because your muscles are most “open” at this time to receiving the nutrients. Don’t worry… if your post-workout snack is eaten after 30 minutes time, it is still beneficial.
Type and amount of Carbohydrate: After a run, the best type of carbohydrates to have is simple carbohydrate because they digest and enter the blood stream more quickly than complex carbohydrates. Those muscles need fuel fast! When it comes to what amount, it depends on how long and hard your training session was. If your run was only 30 minutes, a fruit would suffice. If your run was more than an hour, consider making a fruit smoothie with milk or lactose-free milk.
Type and amount of Protein: A lean source of protein is always best when it comes to training. Anywhere between 10-20 grams of protein is ideal after a training session. More than 20 grams is not useful. Good sources of protein are milk, egg whites, low-fat cottage cheese, Greek yogurt and lean meats such as chicken breast.
Hydration: refer to the post on hydration to get all the details!
Happy Training!
