You've just tackled a new workout, put yourself through the ropes, pushed yourself harder and gone longer than ever before. It's time for recovery. But does it really work? Do you really need it? Are some foods better than others? Here's our quick guide to understanding recovery and making it work for you: WHEN: If you wanna make your recovery work, you want to start refueling your body within 15-45 minutes. Why? You body's metabolism is still cranking, and your muscles and cells are ready to suck up the vital nutrients and minerals in recovery like a dry sponge. As your body cools down, you'll be at a reduced capacity to mainline recovery straight to your muscles. WHAT: Since you need to get this recovery in you within 15-45 minutes of completing a workout. Be prepared. Carry recovery bars with you, in your car, or in your locker. You'll get the most from your recovery if you don't have to wait until you get home to refuel. Here are the general guidelines for recovery, but what you need may vary:
- 24 ounces of fluid for every pound lost during your workout.
- 12-15 grams of protein
- 30-35 grams of carbs