Recovery Nutrition Post-Exercise

After a session in the gym or training session it’s important to recover and post-exercise replenishment is one of the most critical factors.

When choosing what type of nutrients to use after exercise, these are the best choices (rated 1 best to 5 last):
1 - Whey Protein with multiChain glucose product (in some whey proteins)
2 - Whey Protein powder with Juice
3 - Whey Protein powder mixed with water and a piece of fruit
4 - Juice
5 - A piece of fruit (banana’s are a good choice)

Assuming we have healthy cells and eat well and get good rest most of the time use the following calculation to determine how much protein and carbs to have after a workout.

Females post workout…
Protein: 2g protein x LBW (lean body weight) /6 x 2 = recovery protein amount
Carbs: ~40-60g (1 1/2 glass fruit juice or a banana)

ex. If I weigh 65kg and my body fat is 20% (15kg), my lean body mass is 52kg: 2g x 52kg = 104/6 = 17 x 2 = 34g protein

Males post workout…
Protein: 2g protein x LBW (lean body weight) /6 x 2 = recovery protein amount
Carbs: ~50-70g (2 glasses of juice or 2 pieces of fruit)

How do you figure out your lean body mass? It is your weight minus your body fat (we can check this at the studio…ask us how!)

At the studio we carry a selection of Whey Protein Powders from Leppin Sport. For the remaining of June 2009 you will receive 10% off products, ask us which one is best for you.

Happy training and recovery!