Recovery is very important especially after long & intense workouts. Under-recovering can lead to decreased performance and health issues. Immediately after training (or at least within the hour) you need to consume 1-1.2g of carbohydrates per kg body weight with a ratio of 4g of carbs-to-1g of protein. Timing is important because during the first hour after training glycogen synthesis rates are at their highest. This does not mean that you can eat whatever you want during this 1 hour “window”, it means that you need to pay close attention to the foods you do eat and make smart choices. Time things right and make sure you are well prepared so you can eat real food vs commercial sports foods, cookies, processed foods, etc. Real food is better for you! Here’s a recipe that you can make ahead, store in the fridge, and have ready to eat as soon as you walk in the door!
I like rice post-training, it’s easy to cook and fast-absorbing. Use a good quality whey protein powder.
1/2 tbl coconut oil
1 cup, short grain white rice ( I use sushi rice)
1 1/2 c water
1 cup almond milk
1 tsp fresh ginger minced
2 mangos or equivalent frozen mango
1 1/2 scoops plain or vanilla protein powder
In a medium pot, melt coconut oil
add rice and stir to coat with the oil
add water and almond milk
cover and bring to a gentle boil over medium/high heat
then reduce to low heat
add the ginger and stir
Cook rice until the fluids have absorbed, about 20 minutes
While rice is cooking, chop mango and puree until smooth in food processor
Once rice is cooked add mango puree and stir
Then add protein powder, stir.
Notes: white rice is a high glycemic index food, so only eat this immediately after a tough workout!