Recovery Nutrition - Hammer Recoverite

One of the most common mistakes athletes make is failing to consume adequate post workout or race recovery nutrition. All of us know the benefits of proper training but when it comes to recovery, some of us fall short. It’s easy to get caught up stretching and talking after a long workout. Then we go home, shower and maybe lay down for a moment, before you know it 3 hours have passed since the workout ended. By that time, we are starving and head for anything that is easy without regard to what would be best for our bodies.

Performance improvement depends on a program of exercise that stimulates muscular and cardiovascular adaptation followed by a recovery period in which the body rebuilds itself slightly more fit than before. Thus, the real gain of exercise occurs during recovery, but only in the presence of adequate rest and nutritional support. Athletes who fail to replenish carbohydrates and protein shortly after workouts will never obtain full value from their efforts. So even though all you may want to do after a hard workout or race is get horizontal and not move for several hours, you must first take care of what might be the most important part of your workout: the replenishment of carbohydrates and protein.

Carbohydrate replenishment as soon as possible upon completion of the workout (ideally within the first 30 minutes) takes advantage of high glycogen synthase activity, imperative to maximizing muscle glycogen, the first fuel the body uses when exercise commences. Protein supplies the amino acids necessary to (a) maximize glycogen storage potential, (b) rebuild and repair muscle tissue, and (c) support optimal immune system function.

This is also an ideal time to provide the body with cellular protection support in the form of antioxidants. Because athletes use several times more oxygen than sedentary people, they are more prone to oxidative damage, which not only impairs recovery but is also considered a main cause of degenerative diseases. Consistent supplementation with a full spectrum vitamin/mineral supplement, along with any additional antioxidants, boosts and maintains the immune system and reduces recovery time.

The bottom line is that post-workout nutrition is an important component of your training, and properly done, allows you to obtain maximum benefit from your training. For more detailed information on this extremely important topic, please refer to the article, Recovery - A Crucial Component For Athletic Success at www.hammernutrition.com

Recommendation: Depending on a number of factors (such as body size and length/intensity of the workout), consume 30-90 grams of complex carbohydrates and 10-30 grams of protein (a 3:1 ratio of carbohydrates to protein) immediately after workouts. This is easily accomplished with Recoverite, the all-in-one, complex carbohydrate/glutamine-fortified whey protein isolate recovery drink.

Whole food should be consumed within the next hour for optimal benefit. If this is not possible, another serving of Recoverite can be used. The rule of thumb is to consume your Recoverite immediately and then have a meal (250-300 calories) of whole food with the same 3:1 ratio every hour for each hour you raced or trained.


Reference: “Ten Biggest Mistakes Endurance Athletes Make”, Steve Born



Amanda McIntosh (pictured above) is a Running Coach and World Class Ultradistance Athlete. She recently made her Triathon debut by completing the Red Licorice Womens Tri Series.

Photo Credit: Marcos Ferro (www.marcosferro.com)