participate in high-intensity workouts or exercise that
lasts more than 60 minutes refueling your body
post-exercise is very important for recovery.
the following tips regarding food & liquid replacement
why your body needs refueling.
exercise your body breaks down tissues and uses energy
(primarily carbohydrates) stored in the blood, liver and
muscle. Replenishing the energy lost in the muscle (stored
as glycogen) is essential for muscle recovery. Eating
properly post-exercise is crucial to ensuring that your
subsequent workouts are productive and enjoyable.
why fluid replacement is essential.
harder and longer you exercise, the more fluid you lose
through perspiration and exhalation. When it’s extremely
hot or humid, keeping hydrated is more difficult than
staying hydrated in cooler temperatures. Since sweat
doesn’t evaporate quickly in humid weather, it’s very
easy to get overheated.
how much to drink.
American College of Sports Medicine (ACSM) recommends
drinking 21/2 - 5 cups (20-40 ounces) of fluid per hour
during exercise. After exercise, drink 2-3 cups (16-24
ounces) of fluid per pound of body weight lost through
sweat. To help you get an idea of the amount of fluid
lost, weigh yourself before and after intense workouts and
record the difference.
out what to drink.
recommends drinking water when your exercise session lasts
less than 60 minutes. If it’s longer, use a 4-8%
carbohydrate sports drink.
when to refuel with carbohydrates.
exercise at a modest intensity for 30-60 minutes three to
five times per week, you can maintain adequate
carbohydrate stores by eating a balanced diet. If you
train harder or longer at a time, your muscles need to be
refueled with carbohydrates immediately after exercising
and again at the next meal or snack. This practice can
ensure that carbohydrates stored in the muscle are
the right type of carbohydrate.
in liquid form, such as sports drinks or juices, can be
easier to digest than solid foods post-exercise. However,
power bars, or bagels make great food choices.
you also need protein.
is an important building block for muscle. Eating proteins
and complex carbohydrates within one hour after exercising
can enhance insulin response, which encourages resynthesis
of muscle glycogen.
how much protein to eat.
experts recommend eating carbohydrates and protein in a
ratio of 3:1 or 4:1 post-exercise. An example would be 3
servings of grains plus 1 serving of turkey/meat.
when you need sodium.
exercising in high heat and humidity, sodium losses can be
as much as 10 grams per day. Several hours of exercise in
cool temperatures will also deplete sodium levels.
what foods contain sodium.
drinks that contain electrolytes (sodium and potassium) as
well as whole foods that contain a significant amount of
sodium will help replenish the sodium lost during
little about me:
Dorothy Hamburg, M.S., Exercise
Physiologist. USA Triathlon Level II Expert Coach,
Clinical Exercise Specialist & Health Fitness
Instructor (ACSM), owner of TriSportsTraining.com, a site
dedicated to women specific triathlon training &
coaching. Dorothy is available for coaching and can be
reached at Dorothy@TriSportsTraining.com