Fueling for recovery

Recovery food is basic sports nutrition, not a fad: after hard training, the standard advice is to replace carbohydrate, add protein, and keep some fat in the day’s total intake. (ncaaorg.s3.amazonaws.com) Carbohydrates refill glycogen, the stored fuel muscles burn during exercise, while protein supplies amino acids that help repair muscle tissue stressed by lifting, running, or games. The National Collegiate Athletic Association says a post-workout snack or meal should include carbohydrates, protein, and fluids. (ncaaorg.s3.amazonaws.com) The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada said in their 2016 joint position paper that performance and recovery improve with the right type, amount, and timing of food and fluids. That guidance did not call for eliminating any macronutrient group after exercise. (jandonline.org) Timing gets the most attention when athletes train again soon. The International Society of Sports Nutrition said nutrient timing can support glycogen recovery, tissue repair, and muscle protein synthesis, especially after high-volume or intense exercise. (link.springer.com) For people who finish one workout and have another session later the same day or within about 8 hours, carbohydrate intake soon after exercise becomes more important because glycogen stores need to be rebuilt quickly. The same position stand said adding protein can help when carbohydrate intake is below the ideal target. (link.springer.com; link.springer.com) Protein targets are usually modest, not extreme. The National Collegiate Athletic Association’s recovery handout suggests roughly 15 to 25 grams of protein after exercise, paired with carbohydrate at about half a person’s body weight in grams. (ncaaorg.s3.amazonaws.com) Fat is not the headline nutrient immediately after training, but sports nutrition guidance does not treat it as something to cut out entirely. The Academy of Nutrition and Dietetics and its co-authors describe fat as part of an athlete’s overall diet, alongside carbohydrate and protein, with intake adjusted to training demands and energy needs. (jandonline.org) That is why many recovery guides push combinations people already know: chocolate milk, yogurt with fruit, rice with eggs, or a sandwich with lean protein. The National Collegiate Athletic Association says liquid options can help athletes who have low appetite right after exercise. (ncaaorg.s3.amazonaws.com) The current wave of posts packages old advice in social-media form, but the core message is the same one sports medicine groups have published for years: eat enough, eat soon enough when turnaround is short, and do not build recovery around cutting carbohydrates, protein, or fat out of the plan. (acsm.org; jandonline.org)