Sunday, February 21, 2010

Your Guide to Recovery Part 2: Recovery Nutrition

In addition to compression assisting your body in the recovery process, probably the most important step you can take after any training run, and especially post-race, is refueling the body with a proper meal or recovery nutrition.

The general rule after exercise is to consume a 3:1 carbohydrate to protein ratio within an hour. Carbohydrates will help replenish the glycogen storage, the muscles fuel, while the protein will help with muscle repair and growth.

Equally important is refilling your fluid levels. Especially for those who have heavy perspiration or those who don't drink enough if any at all, dehydration is a concern, and in hot summer months here in Las Vegas proper hydration is very important to keep the body working at its best. In addition to water, the body needs electrolytes, consisting mainly of sodium, potassium, magnesium, calcium, and chloride, which is lost in sweat and respiration.

If eating a full meal is inaccessible, or if you are one who tends to not want to eat a full meal after activity, there are other options that you can consume to give you the necessary nutrients for recovery. At RRRC we offer your recovery nutrition in two forms: in a drink or in a solid form.

For a drink you have two options: Hammer's Recoverite or 1st Endurance's Ultragen.

3 grams of glutamine per serving
170-180 calories 32 g Carbohydrate (3 g sugar from maltodextrose)
10 g protein
Vitamin B6, 3 amino acids
smaller amounts of the 5 electrolytes
Flavors: Strawberry, Chocolate (the newest flavor), and Citrus
Available in single serving packets, and 32 serving jugs


6 grams of glutamine per serving
320 calories (60 g sugar from dextrose)
20 g protein
19 Vitamins and minerals
Antioxidant blend of Vit. C and E
Flavors: Tropical Punch, Orange Creamsicle, Cappuccino
Available in a 15 serving jug
Recoverite is a quick recovery option, when a meal can be consumed within an hour after recovery; two servings are necessary if eating is unavailable. Ultragen is a good meal replacement and recovery drink for the harder, longer workouts. Recoverite tends to have a light flavor as opposed to Ultragen's more subtle, stronger flavor.

In our recovery nutrition department we have bars from Hammer, Bonk Breaker, and Clif, and Clif Shot Roks, which come in a ball form (like a malted milk ball) for a solid option for recovery. These options are good after training runs, but probably not enough for full recovery after a race or longer run. They work as a fast option to take after activity until a meal can be consumed.

Hammer bars
220-230 calories
25g-27g carbohydrates
5g-10g protein
Flavors: Chocolate Chip, Almond Raisin, Cashew Coconut Chocolate Chip
100% Vegetarian, Gluten Free, and Organic
No Preservatives or Refined Sugars

Bonk Breaker
225-255 calories
35g-37g of carbohydrates
8g protein
Flavors: Peanut Butter and Jelly, Peanut Butter and Chocolate Chip, Peanut Butter and Banana, and coming soon Peanut
Butter and Honey
Dairy and Wheat Free

Clif Bars
240-250 calories
41g-44g carbohydrates
9g-11g protein
Flavors: White Chocolate Macadamia Nut, Chocolate Brownie, Blueberry Crisp, Oatmeal Raisin Walnut, Banana Nut Bread, Maple Nut, Peanut Toffee Buzz
Made with Organic Oats and Soybeans

Clif Shot Roks
270 calories
37g-38g carbohydrates
20g protein
Flavors: Peanut Butter, Chocolate Chip Cookie Dough, Chocolate
One package contains 10 shot roks so you can control how much protein you need

The RRRC staff's favorite recovery nutrition:
Eric: "Ultragen blended with Kale, hemp oil and beets. Then, 1-2 pounds of oatmeal and hemp toast with almond butter."
Jessica: Hammer strawberry recoverite. Or almond meal pancakes.
Bethaney: Oatmeal with Hammer Whey Vanilla protein. Or strawberry recoverite.
Leslie: "Hammer chocolate whey blended with ice and sometimes strawberries...Chocolate strawberry yum."
Brent: "Strawberry recoverite or chocolate milk. And massive quantities of food after that."
Sean: Clif shot roks
Kayla: Clif Chocolate Chip Cookie Dough shot roks

Some of our Facebook friends' favorite recovery meal or nutrition:
Juliet Dinneen Lord: "Strawberry recoverite!! Or diet Dr. Pepper and hostess cupcakes..."
Steve Morgan (on our race team): "New chocolate recoverite. Now available at RRRC!"
Kathy Langin: "Beer."
Julie Scheppard: "Ice cold chocolate milk~delish...."


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