Refueling

In sports, there is always an emphasis on the importance of pre-workout, pre-game, and pre-race preparation. Obviously, we want our bodies to be as well equipped as possible (by sleeping, hydrating, and eating properly) to compete at the highest level against our competition. Although, I wonder if athletes understand how crucial post-workout, post-game, and post-race refueling is. After workouts and competitions it is vital that the body is replenished with the right foods and fluids in the correct way. Here are three quick tips to refueling…

1) Carbohydrate to Protein Ratio (4:1)

*Refuel with foods that are four parts carbs to one part protein. After exercise carbs can be more easily stored as recovery fuel and protein allows the body to rebuild what it loss.
*Examples include: chocolate milk, peanut butter with a banana, fruits and nuts.

2) Replace Fluids Lost

*Drinking 16-24oz of adequate fluids for every pound lost during working out. For those of you out there who don’t weigh yourself before and after your workouts… follow a simpler rule: Pee till it’s a pale yellow color (lemonade).

3) 30 Minutes

*It is key that athletes begin to refuel and rehydrate no longer than 30 minutes after working out. The longer athletes wait to refuel the longer it takes to recover. Getting something in the body ASAP after exertion will allow for increased storage.

Guest Blogger: Krista Creager, nutrition student at South Dakota State University