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Demystifying Sports Nutrition

  • By Sabrina Grotewold
  • Published Jul. 8, 2013
  • Updated Oct. 1, 2013 at 6:45 AM UTC
A diet that is laden with antioxidant-rich fruits and vegetables will slow the aging process and its effects on performance. Photo: Scott Draper/Competitor

Post-Workout Recovery

“After exercise, when glycogen synthesis is elevated, you couldn’t think of a better substrate than refined carbs because most of it will be converted to glycogen,” says Benardot. “You’ve gone to great lengths to return your body to where it can work well again the next day.”

A good rule of thumb is to eat or drink something with a three-to-one or even four-to-one carbs-to-protein ratio, says Brown, whose favorite post-workout drink is chocolate milk.

Austin prescribes a total of six to 20 grams of protein and half a gram to one gram of carbohydrate per kilogram of body weight after a two- to three-hour run. Calculate fluid loss via your sweat rate and replace fluids accordingly. Continue to refuel with mini meals or snacks, eating every two to three hours, she advises.

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FILED UNDER: Inside The Magazine / Nutrition / Recovery TAGS: / / / / / / /

Sabrina Grotewold

Sabrina Grotewold

Sabrina Grotewold is runner and editor based in southern California. Christened the Kitchen MacGyver by her husband, she’s determined to persuade people to eat their veggies.

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