Restore, Recover, Replenish

Courtney Butterfield | August 8, 2018

Just like getting your heart rate to a certain target area for recovery, proper nutrition and hydration play a key role in exercise. Your body performs better when it is well hydrated and fueled.  It will also stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

Main Goals for Recovery

  • Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost. One pound of fluid lost should be replenished with 16-20 oz. of water.
  • Replace muscle fuel (carbohydrate) utilized during exercise.
  • Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.
  • Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or training session. Individual needs will vary, however, the appropriate ratio of carbs to protein is 2-3:1.

PRE WORKOUT

It’s best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark colored urine (think apple juice), indicates a deficit in H20.

Snack: A smoothie with 1 cup of fruit and 2 cups of vegetables (drink half before the workout and half after)

Snack: An apple or pear with 1 tablespoon of nut butter

Snack: ¾ cup of Greek yogurt with 1 tablespoon granola and ½ cup of berries

Snack: 2 tablespoons of dried fruit and 1 tablespoon of raw, unsalted nuts

Snack: 100-calorie granola bar

Snack: 1-2 rice cakes topped with 1 tablespoon of nut butter

Meal: Oatmeal with a tablespoon of peanut butter and ½ cup of fruit

Meal: 4-ounces of baked salmon, ¾ cup of brown rice, with 1 cup of roasted veggies

POST WORKOUT

You need to eat after a workout. Period. For one, it’s important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery (particularly after weight training).

Post workout ratio of carbs and protein is 2-3:1 (carbs to protein). I usually do 40 grams of carbs to 20 grams of protein. Everyone is slightly different.

Snack: 1 cup of chocolate milk

Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

Snack: 2 graham crackers with a tablespoon of peanut butter

Snack: 1 to 2 hard boiled eggs with a slice of whole wheat toast

Meal: 1, 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus

Meal: A protein-rich green smoothie

Meal: Veggie omelet with avocado and ½ cup of roasted potatoes

Meal: 4-ounces of steamed trout with a baked sweet potato and sautéed spinach

 

Nutrition plays such a large role in our health. If you have questions about your nutrition habits, call us at 330-499-2266 to get set up with a free 15 minute consultation with Courtney!

Courtney Butterfield

Courtney's mission in life is to share her gifts with other people, and to show them how great they can be. She feels beyond blessed for the moments shared with her clients over the years, and realizing nutrition is only a part of their journey. The counseling Courtney shares encompasses cognitive behavior therapy- making sustainable positive lifestyle changes and eliminating ‘diet approach’ thinking to eating. Her heart is full when clients discover parts of themselves they didn’t know were there. Courtney's educational background includes a Bachelor of Science in Nutrition and Dietetics from the University of Akron, completion of the Coordinated Internship Program through Akron, Certified Sports Nutritionist, and Certified Personal Trainer through the American Council on Exercise.

ARE YOU READY TO COMMIT TO YOUR HEALTH?

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