If you want to train like an Olympic athlete, you have to fuel like Olympic athlete! Whether you’re training for a marathon, triathlon, or just like to push your body with high-intensity endurance activities, it’s important to eat for energy and maximum performance. But what you eat after a training session is just as important as what you eat before.
Within 30 minutes of a high-intensity workout, you should consume a combination of protein and carbs, such as a whey protein shake, or even a glass of low-fat chocolate milk. This combination will help reduce muscle soreness and assist muscle recovery by restoring the depleted glycogen stores.
What does an Olympian refuel with? According to Fitness, the members of the Specialized-lululemon women’s cycling team have water or an electrolyte drink within five minutes of finishing a race. Within 15 to 20 minutes of finishing, they’ve consumed a recovery drink that contains 20g of a high-quality protein blend and at least 60g carbs. And within one hour of finishing, they’ve consumed a whole-grain sandwich with lean meat or egg, cheese, and salad filling.
If you’re not training like an Olympic athlete, you don’t need to overdo it on the post-workout meal; you don’t want to end up consuming more calories than you just burned off! So choose recovery meals carefully based on the duration and intensity of your workout. And remember, you’re fueling your body for your next workout, so feed it right!
Photo: Amber Neben of Team Specialized-lululemon, Sadie Babits / Boise State Public Radio
