To say that there are numerous sport nutrition products on the market is quite an understatement.  The market is flooded with recovery drinks, protein bars, electrolyte capsules and beverages, gummy snacks and gels. Some of these products can be vital to aiding and improving the post work-out recovery process, and knowing what to use and when can be an important part of fine-tuning your sport nutrition regimen.

In my mind I divide recovery nutrition into two categories:

1. Sport Products
2. Whole Foods and Snacks

There is a time and place for both, depending on your situation, timing, and resources.  When I am home, I generally prefer whole foods and snacks.  A homemade smoothie, juice, applesauce, cheese sticks, and yogurt are some of my favorites.  But often I am not home, and rushing from one workout to another is a reality for many athletes.  In these situations, sport foods are a great option.  They are generally non-perishable, easily transportable, and some are formulated based on the latest scientific research concerning recovery.

What type of nutrition do I need for recovery?

When discussing recovery nutrition, I have established the 3, 4 Rule.  This means that an athlete should engage in 3 eating episodes within 4 hours of a hard workout.  This is especially important when the next exercise bout is within 12 hours.  The four-hour window is important because this is when the body is primed to replenish its lost carbohydrate stores; therefore, these three eating episodes should be rich in carbohydrates and include small to moderate amounts of protein.  (Protein will actually help shuttle the carbohydrate back into the muscle).

Eating episode 1: Snack immediately following exercise (ideal within 30 minutes).  This snack should be rich in easily digestible carbohydrates and contain ~10 grams of protein.  Certain sport foods like bars and recovery drinks can be ideal in this situation; however, yogurt, or a homemade fruit smoothie can be just as effective.

Eating episode 2: Meal within 2 hours of exercise.  This should be a well-balanced meal rich in carbohydrates, moderate in protein, and low in fat.  The meal will help continue to replenish lost carbohydrate stores, repair damaged muscle tissue and prepare the body for its next workout.

Eating episode 3: Small snack within 4 hours.  This can be a light dessert (e.g. yogurt with berries, one serving of ice cream or sorbet, fruit, or graham crackers), or a small snack that is rich in carbohydrates, moderate in protein, and low in fat.

Recovering appropriately with good nutrition and adequate hydration is an important part of both refueling the body and preparing it for future exercise.

Go Lean with Protein is one of the slogans of the new Food Guide Pyramid, and its message rings true for athletes as well as the general population. Protein is an essential component of the human diet, and it is used to build and repair muscle tissue, help shuttle carbohydrates into muscles after exercise, make hormones, enzymes and antibodies as well form molecules that transport nutrients from the stomach to other parts of the body.

As an athlete, you need a bit more protein than the general population, but in terms of total daily calories, you actually need the fewest from protein. (Daily breakdown of caloric intake from each macronutrient for athletes: Carbohydrates 50-60%; Fat 20-35%; Protein 12-15%). Unlike carbohydrates and fat, the body does not have a special storage area for extra protein – it uses what it needs and the rest is broken down into its constituent parts and recycled or filtered out as waste.

Even more important than the amount of protein an athlete consumes is the timing of protein intake. In small amounts (5-20g at a time), protein should be represented in all snacks and meals. Most crucial is that protein should be ingested as part of the pre-workout snack or meal, and after workouts.

Why small doses of protein?

The body can only use and process small amounts of protein at a given time. Especially when recovering from a depleting workout or competition, your body will recover more efficiently if you ingest 10-20g of protein at three separate eating intervals spread over a four hour period than if you were to ingest 30-60g of protein in one sitting.

What types of food contain protein?

All Animal Products (choose lean cuts of meat and low-fat dairy): meat, dairy, eggs, fish and poultry.

Plant-Based Protein: nuts and nut butters, seeds, legumes (things like lentils, beans, peas and soybeans), whole grains and vegetables.

Getting protein from a variety animal and plant-based sources will help make your plate colorful and provide a range of vitamins and minerals.

For more information on protein for power sports, see the current issue of Accelerate.