There are basic sports nutrition principles for recovery after exercise lasting 90 minutes or more. The body needs to be supplied with appropriate fuel and fluids to replenish carbohydrate stores (glycogen), optimize muscle tissue repair, and adequately replace fluids and electrolytes.
The most important fuel needed for recovery is carbohydrate. Most athletes need about 1.2 to 1.75 gm carbohydrate per kg body weight. By contrast, only about 0.1 gm of protein per kg body weight is recommended for recovery. You may have heard that the ideal recovery drink is chocolate milk… and it’s true! Chocolate milk contains both carbohydrates and protein, in addition to electrolytes and fluids which are also important to recovery. In cold weather you can get a bit creative and drink hot chocolate, a large peppermint mocha, or some warm soup as part of your finish line recovery. All of these provide fluid, electrolytes and (depending on the type of soup) carbs & protein. Nice way to refuel when it’s chilly outside.
