How to Recover Post-Exercise
After physical activity, it is common to experience muscle soreness. During exercise, the body obtains fuel from food that a person consumes and also breaks down muscle for energy. The body is left dehydrated, drained of fuel and broken down after exercising. Recovery becomes an important process to repair, rebuild and refuel the body as well as help reduce injury and manage inflammation.
For both amateur and elite athletes, proper recovery from training and injury prevention are critical to allow the body to adapt to training and improve overall strength and stamina. Recovery is achieved by replacing the nutrients (primarily carbohydrates and protein) that were lost during training, and rehydrating with fluid and electrolytes to help refuel and repair the body. However, it is not a one-size-fits-all solution. The amount and ratio of nutrients required for recovery is determined based on the athlete’s age, gender, body size, and type, duration and intensity of the physical activity as well as environmental factors such as climate and altitude.
What are the Numbers for Recovery?
30-60 minutes
Nutrients should be consumed within 30-60 minutes post-exercise to jump-start the body’s recovery process
20-24 ounces of fluid
For every pound lost during exercise, 20-24 ounces of fluid along with electrolytes should be consumed after exercising
3:1 ratio of carbohydrate to protein
For moderate to high intensity exercise lasting at least an hour, carbohydrates and protein in a 3:1 ratio of 60 grams of carbohydrate and 20 grams of protein should be ingested.
How to Recover?
Refuel, rebuild and rehydrate are the keys to recovery.
Refuel within the optimal timing of the 30 to 60-minute window after exercising.
Rebuild with proper nutrients with the 3:1 carbohydrate to protein ratio to help rebuild muscles, promote growth, aid in muscle soreness and refuel energy stores.
Rehydrate with the appropriate amount of fluids and electrolytes to replace the fluid that was lost from sweat during exercise for the body to function properly. Climate and altitude can also increase fluid demands to stay hydrated.
Recovery Options:
Milk based drinks are the most ideal beverage of choice to aid in recovery after exercise. In addition to milk being a natural product with minimal ingredients, chocolate milk in particular contains all three key ingredients for recovery, including electrolytes and an optimal carbohydrate to protein 3:1 ratio. Other quick recovery options include a milk-based smoothie with added protein, Greek yogurt parfait, energy bar with milk, cottage cheese and crackers, or simply eat a well-balanced meal.
Proper recovery, following the refuel, rebuild and rehydrate guidelines, is essential for an athlete to adapt and better respond to training volume and intensity to perform at their best and maintain overall health.