We’re trying something new with the following article from Registered Dietitian Alexis Williams …
How to keep the energy alive
Okay so we all know that hopping the shower after a workout is an essential part of your post-exercise routine, especially if you want to keep your training buddies around. What many people don’t realize is that there is a window of opportunity in the half-hour after your training session, to maximize your recovery for the next workout. Within 30 minutes of finishing exercise, you should have a snack with both protein and carbohydrates. The carbs help to refuel your glycogen stores you break down during exercise, especially endurance sessions longer than 90 minutes. The protein helps your muscles repair and makes your snack seem more satisfying. Many triathletes may think that muscle repair is only important for body builders, however endurance training also breaks down muscle tissue.
Aside from these physiological reasons, your grumbling tummy also needs to be satisfied. Any endurance athlete knows that it’s a myth that exercise suppresses your appetite. In fact, many of us struggle with a “constant hunger” when we’re training at high mileage. A balanced post-workout snack can help keep this hunger at bay, and keep your body feeling energized for the rest of the day. The amount and size of the snack depends on your gender and weight goals. For a weight-conscious athlete, 200-300 calories is suggested but for athletes who have higher fuelling needs, 400-600 may be more appropriate.
Here are some examples of some satisfying post-workout snacks:
200-300 calorie options:
- Smoothie: 1 cup skim or 1% milk (or soy milk), ½ cup yogurt (1-2% M.F.) and 1 frozen ripe banana (blend and serve in a glass)
- ½ cup yogurt and a piece of fruit
- 1-2 oz. cheese (or 1-2 cheese strings) and a piece of fruit or some crackers
- 1 cup/250mL chocolate milk (or soy milk) and an apple
- 1 small whole-grain tortilla with 1 tbsp natural peanut butter and 2 tbsp raisins, rolled up
400-600 calorie options:
- Homemade trail mix: 1 cup dry cereal (try Nature’s Path Heritage O’s or Quaker Corn Bran Squares) with ¼ cup almonds, and ¼ cup raisins
- ½ cup cottage cheese, ½ cup yogurt, ¼ cup raisins, and ½ cup All-Bran (sounds odd but yummy and filling with all that fibre)
- 500mL chocolate milk (or soy milk) and banana
- 1 large whole-grain tortilla wrap with 2 tbsp peanut butter and a banana, rolled up
- Tuna sandwich on whole-grain bread (use low-fat mayo or cottage cheese to mix tuna)
- ½ cup dry oats (cooked according to directions) with ½ cup unsweetened applesauce, a sprinkle of cinnamon (add 1 tbsp natural nut butter or egg whites to boost protein)
Energy bars can be quick and portable recovery snacks, here are some suggested brands:
- Cliff bars & Luna bars (Luna is the lower calorie version of the Cliff Bar)
- Eleveate Me! bars (dried fruit, nuts and whey protein)
- LARA bars (dried fruit and nuts)
- Vega whole-food energy bars
- Kashi chewy granola bars
- Hammer bars
Commercial recovery beverages (e.g. Recoverite, E-Mend) also provide a convenient option as they can be mixed with water on the go. You may need to supplement these with options with fruit or additional carbohydrates.
The concept of balanced snacking can be applied to non-training times as well. Having a balanced protein/carb snack or meal, every 2-4 hours, is optimal for revving your metabolism, keeping your blood sugars balanced, and keeping your hunger satisfied.
Alexis Williams is a Registered Dietitian and Personal Trainer in Burlington Ontario. She is an avid athlete, recently completing Ironman Louisville. Visit her website www.transitionhealth.ca to contact her for online, telephone-based or in-person nutrition coaching services.
