Timing is Everything..

Did you know that athletes have a window of opportunity to maximize energy stores after an exhaustive workout?

Although intense exercise can blunt an athlete’s appetite, the savvy athlete knows that consuming quality carbohydrates along with some protein within 30 - 60 minutes of training will enable the athlete to come back the next day and work just as hard.

Although hunger may not be calling, there are other signals you might experience that can remind you that it’s time to recover. Are your legs feeling heavy? Do you feel thirsty? Is there a fatigue in your shoulder? Right after exercise, enzymes and hormones are elevated and primed to begin the process of refueling. The athlete who waits for more than an hour or 2 to consume carbohydrates misses out on this metabolic window and therefore the opportunity achieves optimal performance.

In order to be prepped and ready to take advantage of this important time frame, one must be prepared. The ideal recovery food has a 4:1 Carbohydrate to Protein ratio. Thinking ahead will enable you to refuel on the go. Portable items to pack and throw in your backpack include;

· Nut Butter (Peanut, Almond, Sunflower, Cashew) and Jelly sandwich on Whole Grain Bread

· Chocolate Milk container that you remembered to put in the freezer the night before

· Trail Mix to include tart cherries, craisins walnuts, almonds, pumpkin seeds and a banana

· A bar such as Lara Bar, Peanut Butter Cookie flavor with 23 grams of Carbohydrate (close enough) and 6 grams of protein to provide the 4:1 ratio. You will probably need more than 1.

· Hummus and Whole Grain Pretzels or Crackers with Carrot sticks

And of course, don't forget to rehydrate!

Checkout my next blog for a discussion on Hydration and Fluids.