running, cycling or swimming, when engaged in sporting
activities for more than two to three hours at a time itís
important to replenish your bodyís fuel store to rebuild
muscle and ensure a necessary supply of energy for the future.
is a hot topic now in sports nutrition and whether there is a
two-hour window of recovery after training or participating in
a race," says registered dietitian and nutritionist Erica
Goldstein, who works on Mayo Clinicís Florida campus.
two-hour window is specific to endurance athletes, so the
first thing I recommend to start the recovery process after an
endurance run, ride or swim is to replenish carbohydrate
stores," says Goldstein.
most athletes who are training or racing for more than three
hours at a time are likely burning protein for fuel as well as
carbohydrates. So itís important to restore protein as well,
to help repair and rebuild new body proteins," she says.
a carbohydrate-containing beverage that also includes protein
soon after finishing is ideal, she adds. Chocolate milk meets
important, she adds, to take in the right amount of
carbohydrates and protein to maximize recovery.
DO YOU NEED?
extended training or finishing a long race, Goldstein says
athletes should consume 1-1.2 grams of carbohydrate per
kilogram of body weight. Your body weight in pounds divided by
2.2 equals your body weight in kilograms.
protein, approximately 20-25 grams of protein is ideal to
consume at one time, within the first two hours of an event,
to support maximal growth and repair. Good choices for protein
include milk, whey protein or pea protein, which is often
found in commercial beverages or as a powder. Dietary sources
of protein include chicken, fish, eggs or nuts and nut