Recovery MealCreated by:
photo from hufftingtonpost.com
What do you do immediately after a workout? Do you shower and speed off the gym? Do you starve yourself to even glorify the effects of a workout? If you do, you are missing on an equally important part as training- recovery. This phase is where muscle repair and building takes place. Hence, it is important to acknowledge the importance of a recovery meal. A recovery meal is a meal designed to facilitate muscle growth through proper nutrition. Over time, it has been discovered that the recovery meal should be consumed immediately post-workout within 30 minutes and intermediately within 2 hours after.
Immediate recovery focuses on replenishing glycogen stores and spare protein use for energy. The most ideal immediate recovery meal should consist of a 2:1 carbohydrate-to-protein ratio. Studies have shown that a cup ( around 12 oz.) of chocolate milk is an immediate recovery meal since it fulfills the recommended ratio. The sugar content in chocolate milk replaces the glucose used in workout. Therefore, the protein from milk is allowed to do its main job of repairing damaged muscles. Will the drink make you fat? In the right propotion, it will not because the muscles utilize the nutrients. Even the Los Angeles Lakers use chocolate milk for their immediate recovery.
Intermediate recovery aims to augment tissue repair with increased protein intake. A high-protein, low -carbohydrate meal is advisable during this period. We can be sure that protein will be used for muscle building since the glycogen stores have already been replaced. Some good examples of intermediate recovery meal are grilled chicken breast or seared tuna with vegetables, rice (not more than 1 cup), or bread (not more than 2 slices) on the side. If you are taking protein supplement, this is the best to use it.
Starving will make you lose lean mass instead of fat. Do yourself a favor by recovering with adequate nutrition. Make sure you pack a bottle of chocolate milk for immediate recovery in your next jogging or crossfit session. Then, recovery properly with the right source of protein.
For the MIMS community, do you have more creative recovery meal suggestions?