Recovery Done RIGHT!

Guest post by Melissa Mathes, RD.

Melissa is a registered dietition who is an expert in sports nutrition counseling and medical nutrition therapy. She has counseled athletes and patients with medical nutrition therapy needs for the last 15 years. We’re so glad we found her and feel really fortunate that she’s willing to share her knowledge with our community! Please enjoy her post on Recovery Done RIGHT!:

Recovery Timing:

• With in 15 minutes of workout immediate recovery drink
• With in the first hour of workout you need 24oz. of fluid total. This includes your recovery drink!
• After the first 2 hours of a workout, you should consume a snack or meal (dependent on the time) that has Leucine in it. The amino acid(branched chain) responsible for building muscle tissue. Add a piece of fruit too!
  • Best sources: Cottage cheese ½ cup (low fat), Greek yogurt, milk, beef, poultry, fish, eggs. For vegetarians: 1 cup of soy beans, 1cup kidney beans, 1 cup lentils. pumpkin seeds, sunflower seeds

Recovery Drink:

• Iced to cool down core temperature
• 3-4:1 ratio of Carb to Protein is ideal for Kettle Bell workouts

DO YOUR MATH!

• Why carb? To replenish muscle carbohydrate stores so you can have energy the next day to workout again, and reduce delayed onset muscle soreness. To restore the carb stores in the liver for your wonderful brain! You need that cognitive function so you can FOCUS ON FORM! Pacific Strength’s summer theme.
• Why protein? Delay muscle protein breakdown and begin repair and synthesis (building).

• Carbohydrate Form:  
  • Tart Cherry Juice- contains anthocyaninn’s (phytochemicals) that help with post exercise inflammation. Also helps with sleep and BAM! Is a great carb source to fulfill the 3.5-4:1 ratio.
    • CHERIBUNDI specifically has the therapeutic amount of annthocyaninn’s in it vs. a regular tart cherry juice. You can find it at Ralph’s in by POM juice (refrigerated) and at Target in the juice aisle. OR AMAZON!
  • Protein Form:
    • Whey protein: ideally hydrolosate but whey isolate is fine too. Because it is animal derived it is more readily absorbed into our body vs. a plant derived protein with Branched Chain Amino Acids (BCAA’s).
    • Pea protein, Soy protein, Hemp protein: If you are vegan, go for it, you just need more than you would a whey protein because it isn’t as easily absorbed.
  • Recipe: For Cheribundi Juice and Whey Protein powder
    • 10 oz. tart cherry juice has 40grams Carb
    • My vanilla flavored whey protein has 6grams carb
    • 46grams Carb
    • Protein scoop= 15grams Protein
    • My ratio is 3.3-1 CLOSE ENOUGH! Although I could do 12oz. of Tart cherry juice and make it closer to 3.8: 1
    • If your protein powder doesn’t have any carbohydrate in it, and you don’t want to do 12oz., of the liquid gold (tart cherry juice) to off set the 15grams of protein for the ratio, you can add any of these options:
      • 1 small banana (5” length)
      • 1 date (large one)
      • 2 small plums or clementines
      • any other juice
      • 2 Belvita biscuits, OR 2 slice of whole grain bread OR 5 Triscuits

• Cheribundi Rebuild 3:1 Ratio
  • It is done for you, no thinking
  • Ice it!
• Other option:
  • Chocolate milk
    • Lowfat to fat free is best. The amount of fat in whole milk inhibits carb uptake into the muscles.
    • Casein and Whey protein is perfect. They have BCAA’s and the Casein protein works about 3 hours after you consume it, to help continue muscle protein synthesis. It is also helpful for immune function
    • Alternative milks don’t have much protein, if any. You can add your own protein in it.
  • Recipe:
    • Low fat or fat free milk 8oz.
      • Depends on brand, from 8-13grams of Protein
      • 12grams of carbohydrate (lactose)
    • Chocolate syrup (Hershey’s type)
      • 2-3 tbsp. of syrup (Super Chocolaty!)
        • = 24grams Carb
      • Ratio
        • With 2tbsp. chocolate syrup = 3-3.5:1 ratio

Be creative and come up with your own recovery drink, just make sure it is a good protein source and the grams of carb to protein = 3-4:1 !   Latte’s work too!

For more information about Melissa Mathes, RD, please visit her website at www.totalnutritioncounseling.com