Importance of Post-Workout Nutrition & Recovery

Nutrition was recognized as an important component related to exercise and sports in the 1960’s. Since then it has evolved tremendously and many advances have been made related to the nutrition practices of athletes. Both recreational and competitive athletes can benefit from improvements in their diet, specifically the food that they eat before and after training or competition. Since high volume or high intensity training (i.e. CrossFit) stresses the body, proper nutrition and fluids are needed for recovery. If neglected, performance will suffer (1).

Recovery begins immediately after exercise ends. Two nutrients, protein and carbohydrates, play a vital role in this process and deserve special attention. Both should be eaten immediately following exercise, ideally in combination for better absorption and utilization by the body (1).

Carbohydrates:

Studies have shown that a 2-hour delay in carbohydrate consumption following a workout can substantially delay the rate at which glycogen (carbohydrates stored in muscle) is replenished. Therefore, athletes should consume carbohydrates as soon as possible after the exercise session ends. The athlete’s size and type of workout play a role in how much carbohydrate should be consumed (1). See the post workout meal suggestions below.

Protein:

Exercise causes carbohydrate, fat, and even some protein to be broken down and used to provide energy for working muscles. In addition to carbohydrates, protein should also be consumed within the first hour after exercise to help with muscle repair and growth. Protein from food provides the necessary amino acids for building and maintaining muscle. CrossFitters need about 1.5-2g per kg of body weight or 0.75-1g per pound of body weight. For example, a 175 pound athlete would need about 120-160 g of protein per day. No matter how much protein an athlete consumes, it should be in balance with carbohydrate, fat and energy intake, and it should be specific to the athlete’s performance and body composition goals (1).

It is important to remember that our diet plays a vital role in providing adequate energy for physical activity and daily functions. The type, amount, composition, and timing of food intake can dramatically affect performance. A well-planned diet will help optimize performance and is essential in helping an athlete meet their athletic goals (2). The bottom line is plan ahead and have food or a protein shake ready following a workout.

 

Sample pre or post exercise snack/ meal

• 1 piece of whole wheat toast, pita +1 medium Apple or other serving of fruit + 1-2 eggs

• 1 scoop protein powder + 1 banana +  1 C milk or milk alternative

• Low-fat or non-fat Greek yogurt + 1/2 -1 C berries + 1-2 eggs

• Omelette with veggies + 1-2 pieces of whole wheat toast or 1/4-1/2 C oats

• 1/2 C cottage cheese + 1/2 C fresh fruit

• Tuna sandwich on whole wheat bead + 1 piece of fresh fruit

 

References:

1. Fundamentals of Sport and Exercise Nutrition- Marie Dunford, 2010.

2. Nutrition for health, Fitness & Sport- Melvin H Williams, 2010.

 

 

Veggie Crumble Bean Wrap

(Makes 4 servings. 1 wrap per serving.)

Ingredients:

• 2 red bell peppers, seeded and chopped
• 1 onion, peeled and sliced
• 1 (15-ounce) can low-sodium black beans, drained and rinsed
• 1 mango, chopped
• 1 lime, juiced
• 1 avocado, peeled and diced
• 1 ½ cup veggie crumbles (vegetarian ground meat)
• 4 (10-inch) fat free whole wheat flour tortillas

 

Preparation:

• In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans and stir well. Reduce heat to low and simmer about 5 minutes.
• In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve ½ mixture for topping.
• Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.
• Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture. Serve.

 

Nutrition information per serving:

Calories 416, Carbohydrate 70 g, Protein 21 g, Fat 12 g, Sodium 660 mg

 

Adopted from Juana Acosta, MS, RD

Is Gluten-Free For You?

         Gluten has recently received a lot of attention and for many people a gluten-free diet has become a lifestyle. But is going gluten-free right for you or is it just another fad diet? So lets start with what is gluten? Gluten is the genetic name for certain types of proteins contained in common cereal grains, wheat, barley, and rye.¹

Before you decide to embark in this restrictive diet you must determine if you would truly benefit from such a diet. People may benefit from a gluten-free diet if they have a gluten allergy or intolerance (example celiac disease). A food allergy, or hypersensitivity, is an abnormal response to food that is triggered by the immune system. ¹ A reaction may occur within minutes or hours of consuming the specific food. Intolerances are often metabolic malfunction, but may have many other causes. ¹ If a reaction occurs the effects are experienced as symptoms, for example bloating. Celiac disease is a permanent gluten intolerance that is lifelong, genetic, and an autoimmune disease for which the trigger is gluten. ¹ Individuals with celiac disease can experience a variety of symptoms such as: bloating, abdominal cramping, diarrhea and abnormal weight loss. The symptoms experienced by these individuals are not relieved until gluten is eliminated from their diet. There are several tests that can be administered by a physician to determine if someone has a gluten allergy or intolerance.

Please remember that a gluten-free diet should be a nutritional therapeutic diet, not a fad diet. If you decided to adhere to a gluten-free diet seek nutritional advise from a Registered Dietitian to insure you are consuming an adequate diet for optimal health.

 Gluten-containing foods:

• Wheat
• Whole-wheat flour
• White flour
• Enriched flour
• Barley
• Rye
• Durum
• Couscous
• Kamut
• semolina
• Spelt
• Beer

*Gluten may also enter your diet if you eat foods that have been processed in a facility that makes gluten-containing foods.

Gluten-free foods:

• Fruit
• Vegetables
• Quinoa
• Millet
• Gluten free oats
• Rice
• Corn
• Potatoes
• Squash
• Beans
• Nuts
• Legumes
• Animal proteins (chicken, fish, eggs, low-fat cheese)
• Fats (avocado, olives, olive oil, coconut oil)

 

1. Guidelines For A Gluten-Free Lifestyle ( 4^th ed.). (2009). : Celiac Disease Foundation