A basic exercise recovery plan includes replacing fluid lost during exercise and jump-starting glycogen replacement by consuming carbs, especially following intense workouts or long runs lasting 90 minutes or more. (You'll still benefit after shorter runs.)
The goal is to consume at least one-half gram of carbohydrate per pound of body weight. Options include sports drinks (14 to 19 grams from carbs per cup), high-carb or meal-replacement beverages (check the label for grams of carbohydrate per serving, some provide as much as 50 grams per 8 ounces), fruit juice (25 to 40 grams per cup) and milk (12 grams per cup). Of course, plenty of real foods are just as beneficial, too.
It's important to eat enough carbs throughout the day to be ready for your next workout. Studies suggest women engaged in a moderately intense daily training program need 3 to 5 grams of carbs per pound of body weight per day. Generally, consume at least 50 percent of your daily calories from carbs.
Don't Forget Protein
While carbohydrates promote post-exercise recovery, they can't do it alone. Protein is needed to shore up the amino acids lost during exercise and to repair exercise-induced muscle damage. Researchers have advanced the role of protein in exercise recovery by documenting its dual role--it builds and repairs muscle and it can improve the rate of glycogen synthesis.
Adding small amounts of protein to carbohydrates (generally in a 1:4 ratio) following exercise appears to improve glycogen refueling. In other words, consuming a protein-carb combo following exercise can reduce soreness and promote recovery simultaneously.
Ideal Recovery Meals
Commercial sports foods are convenient post-workout, however, plenty of other options exist. Chocolate milk (with its 1:4 protein/carb ratio) continues to earn top status as the perfect post-exercise recovery drink, according to a study in Applied Physiology, Nutrition and Metabolism.While sports bars and drinks can also do the trick, it's important to pay attention to the number of calories and amount of protein and carbs, which might not fit your needs. Other ideal recovery meals and snacks--peanut butter on a whole-wheat muffin or lowfat yogurt mixed with granola--feature wholesome carbs accompanied by adequate protein. To ensure you'll consume recovery-boosting foods, plan runs before healthy meals.