Protein intake

 I wanted to share a very important lesson learned from my last long run. I had planned my post - run food and accidently let my recovery shake home. Fast forward: post-run I was starving. I ended up at Starbucks and bought a blueberry scone. It seemed like a great idea at the time. I ended up coming home famished and falling asleep on the couch. This is not the way to take care of yourself after you just pushed your body.

Sports dietitians say protein helps speed muscle repair after hard workouts, leading to faster recovery. The key is taking the right amount at the right time, and not skimping on fluids and carbohydrates in the process.

While most research suggests refueling within 30 minutes is optimal, many experts say sooner is even better.

"I really encourage athletes to do something within 15 minutes," says registered dietitian Leslie Bonci, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. "The longer you wait, the longer it takes to recover. Plus, if you make it the first thing you do at the end of a workout, it guarantees it gets done."

How much protein should you have post workout?

Dietitian Jackie Dikos offers this rough formula: Divide your weight by two, and eat that many grams of carbohydrates, plus 10 to 20 grams of protein after a hard workout.

USING THE 4:1 RATIO:

WEIGHT DIVIDED BY 2 = CARBS DIVIDED BY 4 = PROTEIN

125 pounds 63 grams carbohydrates 15 grams protein

170 pounds 85 grams carbohydrates 21 grams protein

Remember, if you wait too long to each, you could have a Snaccident.......

Share this page