Recovery Stats

I had so much fun on the webinar Monday evening. Thanks to all of you who jammed the room, and I apologize to all of those who couldn't get a seat. We'll just have to do it again.

Thanks to Dr. Ladd McNamara for sponsoring the platform and Tom and Lorie Mulhern for hosting.

I mentioned that I'd post some information specifics about recovery nutrition. Remember that recovery nutrition includes before, during and after training.

This information is from my book, POWER EATING, Third Edition.

TIMING OF FOOD FOR RECOVERY

Pre-exercise

Fluids
Meal
4 hours before
Snack
30-90 minutes prior
40-50 g  lo GL carb  +  10-15 g protein

TIMING OF FOOD FOR RECOVERY
During exercise

Fluids
4-8 oz. every 15-20 minutes
Carbohydrate-electrolyte solutions

TIMING OF FOOD FOR RECOVERY
Post exercise & recovery*

Fluids
1-1.5 g/kg high GL carbohydrate
0.5 g/kg high-quality protein

Within 30 minutes and a meal 2 hours post-exercise
*minimum for fat loss: 25 g protein, 30 g carbohydrate

Yours in a good mood,

Dr. Susan Kleiner

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© © Dr. Susan Kleiner All Rights reservec 2014.