6. Refuel Post-Race
After you've completed your event or training, providing your body with essential nutrients will recharge, repair and renew muscles—and it's imperative. This is when protein is most needed, especially in the first two hours post performance. The desirable ratio of carbohydrates to protein is 3:1 or 4:1.
You may be familiar with research focused on chocolate milk for recovery. It's due to the added flavoring, which adds carbohydrates. If dairy isn't your preference, soy, almond, coconut or rice milk have the same carbohydrate-to-protein ratio. Additionally, you could consume a sandwich, eggs, tuna, salmon, turkey, chicken, pork and veggies, breads or grains.
7. Determine Your Energy Balance
Lastly, you want to remain cognizant of total calorie intake versus energy expenditure when it comes to your performance goals.
Some people participate in endurance sports to lose weight. The cautionary tale is that appetite may increase with training and some people find that they gain weight. This increase may be caused by additional caloric intake and may be attributed to the accrual of muscle mass.
Don't forget to account for foods and beverages used before, during and after exercise when determining your energy balance.
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