24 Hours of Recovery

The 24 hours following a hard workout are critical. Eating the right ingredients in the right proportions at the right times determines how quickly the body can replenish glycogen stores. Exercise, however, tends to suppress appetite, and someone who has just worked out might not be able to eat solid foods. That's where carbohydrate- and protein-rich drinks come in. They help replenish glycogen in addition to rehydrating the body. Because the body responds to nutrients in different ways after exercise, athletes should consider the following guidelines for getting the right fluids, carbohydrates and proteins.

2 Hours: Eat a postexercise meal, snack or drink as soon as possible after training—30 minutes is ideal—to maximize glycogen resynthesis. And consider the type of carbohydrate, because it will influence the body's insulin response. Some foods and drinks cause a rapid rise in blood sugar levels and take advantage of the body's increased insulin sensitivity during the first two hours after exercise. Select a postexercise carbohydrate according to how quickly it raises blood sugar levels. Sucrose and glucose work twice as quickly as fructose.

A good rule of thumb is to eat about 1 g of protein for every 4 g of carbohydrate. The proper amount of carbohydrate to eat depends on body weight—at least 1 to 1.5 g of carbohydrate for every 2.2 pounds of body weight. For instance, a 150-pound person should supplement with roughly 70 to 100 g carbohydrate and 17 to 25 g protein during the first two hours after exercise.

2 to 4 Hours: Eat another meal or a recovery sports drink adhering to the protein-carbohydrate ratio two to four hours after exercise. It's not important whether the carbohydrate is a solid or a liquid because it won't affect glycogen resynthesis. A high-to-moderate carbohydrate meal rapidly increases blood sugar levels, usually within an hour of eating. This increases the glycogen available for exercise the next day.

4 to 24 Hours: During the four to 24 hours following exercise, and before the next exercise session, eat enough carbohydrates to total 3 to 5 g for every pound of body weight. In other words, a 170-pound male should eat 510 to 850 g of carbohydrates. A 125-pound female, on the other hand, should eat 375 to 625 g of carbohydrates.

— E.B