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Recovery Nutrition

Recovery in 3s: Pre-, During and Post-workout

Don't go into your workout with an empty stomach.
Top off your fuel tank with a small, balanced snack containing carbohydrates, fluids and a small amount of protein about one to two hours before your workout.
Going into a workout properly fueled will improve performance and jump-start recovery.
Great pre-workout snacks:
- 1 yogurt with 1/2 cup berries and 3/4 cup high-fiber cereal
- Small bowl of cereal with a banana
- 1/2 turkey sandwich and fruit
- 1/2 peanut butter and jelly sandwich and fruit
- Homemade trail mix: (1 cup high-fiber cereal, 2 tablespoons dried fruit, 2 tablespoons nuts)
Make sure to hydrate with 16-20 ounces of water.

It is important to stay hydrated while exercising.

How much do you need to drink?
- Losing 2 percent or more of your body weight due to sweating can decrease your performance and put you at greater risk for heat illness.
- A good way to monitor how well you are hydrating is to weigh yourself before and after training.
Do you need a sports drink?
- No, if...
  - Training for less than one hour
  - Weight loss is the goal of the training session
- Yes, if…
  - Training for more than an hour
  - Training in extreme environments
  - Lean body mass gain is the goal
  - You enter the workout without any fuel
  - You have a short, but extremely intense, workout

General Hydration Guidelines During Workouts:

Maintain Hydration	Maintain Fuel and Electrolytes
Keep weight loss to less than 2 percent during the workout. Take four to six gulps of fluid about every 15 minutes. Pay extra attention to your hydration when you are sweating more than usual or in an extreme environment. Maintain fuel and electrolytes.	When you need something more than water, choose a sports drink with at least 110 milligrams of sodium per 8 ounces, to help prevent cramping and maintain electrolytes. When your exercise level warrants the consumption of a sports drink, 20-32 ounces per hour is all you will need to keep you fueled. Balance the rest of your hydration needs with water.

Hydration Example: 150-pound Sailor

2 percent of their body weight is 3 pounds.
If this Sailor loses more than 3 pounds during their training, they are not hydrating effectively.

The sooner you get your post-workout nutrition, the quicker you recover.
Your recovery snack or meal, such as a granola bar with at least 5 grams of protein or a fruit smoothie, makes up one of your five to six meals per day.

The Open Window of Opportunity to Get Your Body the Nutrients It Needs for Recovery

Re-Fuel

Re-Build

Re-Hydrate

Within 10 minutes of training:

Refuel with carbohydrates
The more intense the training, the more carbohydrates you need.
Rebuild with protein
Protein needs post-workout are based on body weight.
Rehydrate with fluid
Drink 20-24 ounces of fluid for each pound lost during training.

Examples: