Fuel after Exercise

When you have completed a training session or event you will have used:

• Muscle glycogen
• Body fat (usually a small amount)
• Some protein (mainly in endurance events or weight training)
• Lost some fluids

Most importantly, fluids and carbohydrates need to be replaced soon after exercise.  Muscle glycogen is likely to be depleted and these are restored by consuming food or drinks containing carbohydrate.  Fluid must be replaced as quickly as possible because being even slightly dehydrated will affect your performance, your recovery and your daily activities, such as thinking and driving a car.  Fortunately, even if you are quite lean, you will likely have plenty of body fat stores for endurance work, and these can be replaced in your next meal. 

When should I eat and drink after exercise?

To take advantage of the body’s desire to replace glycogen stores after exercise, it is recommended that a post-event snack to be eaten within two hours after exercise, although the first 30minutes may be the most crucial time.  The body replaces glycogen at the quickest rate when carbohydrate foods and drinks are eaten soon after exercise.  This becomes very important when an athlete trains or competes two or more times a day and they need to replace glycogen quickly.

What should I eat after Sport?

As a guide, your choice of meal or snack should be:

• High in carbohydrate
• Moderate protein
• Include plenty of fluids; and
• Food and drinks you enjoy.

Don’t fall for the trap of eating anything you fancy because “you deserve it”.  For most events, the emphasis is on replacing carbohydrates and fluids.  Athletes who find it difficult to eat solid food after exercise should try liquid sources of nutrition.  Try to eat 1-2grams of carbohydrate per kg of body weight in the two hours after exercise.  This will equate to around 50-160grams of carbohydrates for most people.  Speedy intake of nutrients may assist in a variety of recovery activities, such as, rebuilding protein or assisting the immune function.

Nutritious carbohydrate foods and meal ideas are provided below.

Post exercise snack ideas

• Sports drink
• Banana sandwich
• Fresh fruit, canned fruit
• Fruit juice
• Sweet muffins
• Fruit bar
• Breakfast bar or muesli bar
• Sports bar
• Low fat flavoured yoghurt
• Fresh fruit salad with low fat yogurt or low fat dairy dessert
• Smoothie, based on reduced fat milk, low fat yogurt or soy and banana, mango or berries.

Example high carbohydrate meals and snacks

• Baked potato (1 med) + baked beans & mushrooms = 30g carb.
• 200mL low fat yogurt + 1 Tbsn dried fruit = 35g carb.
• Fruit smoothie (200mL low fat milk + banana) = 37g carb.
• Breakfast cereal (1 cup) + 150mL low fat milk + tinned peach (1 whole) = 40g carb.
• Raisin bread (2 slices) + ricotta cheese + jam = 45g carb.
• Ham and salad roll + fresh fruit = 50g carb.
• Spaghetti or baked beans (1 cup) + 2 slices toast = 55g carb.
• Breakfast cereal (2 cups) + 200mL lo fat milk + tinned fruit = 70g carb. 
• Toast (2 slices) with honey, jam or marmalade + fruit juice (1 glass) = 70g carb.
• Steamed rice (1.5 cup) + stir fried vegetables = 85g carb.

Note:

For the quickest replacement of glycogen stores, eat 1-2g of carbohydrate per kg body weight soon after finishing exercise.

By Jodie Barker