Easy Calculations For Recovery Nutrition

Here's a simple calculation you can do for RECOVERY after a hard workout.

Recovery nutrition should be done in two phases, the first one immediately after exercise, the second phase within two hours of a training session.  This is easy stuff.

Phase 1:  Within 30 minutes after training session:
Body weight____x(range of .68 to .455)=_______ grams of carbohydrates.
Plus about 10 grams of protein.

Example:  150 lb x .68 to .455 = 68-102 grams of carbohydrates
Supplement example:  2 scoops of Hammer Recoverite plus 16-32 oz electrolyte drink

This should be a in liquid form since the body digests it easier.


Phase 2:  Within 2 hours of training session
Body weight _____x .455= _____ grams of carbohydrates
Body weight _____ x .182=_____ grams of protein

Examples:
Body weight 150 lb x .455 = 68 grams of carbohydates
Body weight 150 lb x .182 = 27 grams of protein

Food Example:  Turkey sandwich (3 oz. turkey) with 8 fl. oz. chocolate milk

This phase can be more food based.

Source:  Karla Wright, RD, CSSD, CSCS