Exercise Recovery Nutrition Plan: Who Needs It?

How should you refuel your body after exercise? We seem to be
surrounded by commercial recovery foods and fluids. What are the best choices? These
recovery foods and fluids offer a combination of carbs and
protein.

If you are an athlete who exercises one or two times a day to
the point of total exhaustion, you most definitely need to focus
upon adequate recovery nutrition. A few examples of this type of
an exerciser would be swimmers preparing for competition or even
high school males and females preparing for any type of sport
competition.

For those athletes who need to focus upon an adequate recovery
nutrition plan, you will be better off planning in advance the
right foods and fluids to replace calories, carbohydrates,
protein, fluids and sodium.

If you are tired, time is an issue and are without a planned
ahead nutrition recovery plan, the simplest solution may be to drink a Life's Abundance Minerals and Antioxidants drink.

• 74 plant derived trace minerals
• Antioxidants from 11 super fruits
• Over 17,775 ORAC units a serving
• Coconut water & aloe vera

If you need to lose weight and restrict calorie intake you are
better off to fuel your body appropriately in daytime to ensure
your ability to perform during strong workouts. Enjoy a light
dinner and fewer evening snacks. The worse thing you can do is
restrict calories during the day and exercise on an empty
stomach.

If you exercise solely for good health and fitness three or four
times a week for 30 to 60 minutes per session, you can be less
focused on recovery nutrition. Your body does not become
depleted during fitness work-outs. You also have plenty of time
to “naturally” refuel before the next work-out. Try a high quality protein drink such as those offered through Life's Abundance. This mix comes in chocolate and vanilla. I will feature the chocolate flavor here:

• 100% plant based
• 15 g protein per serving
• 120 calories per serving
• Silky smooth texture

Life's Abundance 100% grain-free, plant-based protein powder is a nutrient-rich blend of clean, high-quality proteins including pea, chia, pumpkin, hemp and quinoa. 

At only 120 calories, it contains 15 grams of high-quality protein in every serving. For comparison, one-half of a boneless chicken breast, cooked is about 13 grams of protein and 115 calories.
What is a good recovery nutrition plan?

Since muscles rely on carbohydrates, the athlete should plan to
replenish depleted blood sugar and muscle glycogen within 30
minutes of post-exercise. It may require some concentration and
definitely some planning to refuel your body with the
appropriate carbohydrates after an intense work-out. Athletes
who weigh 100 to 200 pounds need 300 to 600 calories of
carbohydrates repeatedly every two hours for six hours.

Now….the worse thing you can do is not plan ahead to have the appropriate
carbohydrates on hand and grab a donut, a hot dog, a burger or
chips right after your intense work-out. These things will not
refuel your blood sugar and muscle glycogen and your muscles
will of course not recover from the demands of strenuous
exercise.

If this type of eating continues your health will
suffer some dire consequences. Be wise and plan ahead with the
appropriate carbohydrates. Again, one quick source would be the Life's Abundance Protein Drink

Dehydration is indicated by scanty, dark urine. Thirst is a poor
indicator of whether or not you have had enough to drink. If you
become severely dehydrated you may need 24 to 48 hours to
totally replace the loss.

To combat severe dehydration sip on an
enjoyable beverage until your urine is pale yellow like
lemonade. Fruit juices, smoothies and milk shakes are better
than sport drinks. It is better to drink orange juice than
Gatorade. Orange juice has much more potassium. The Life's Abundance Minerals and Antioxidant drink mix would be better than a sugary sports drink.

Your best bet is to prevent dehydration altogether. A simple way
to determine how much fluid you need is to weigh yourself naked
before and after an hour of hard exercise during which you drank
nothing. A two pound per hour loss equals one quart. In this
example you would need to drink 8 ounces every 15 minutes of
exercise.

When you sweat during exercise you lose sodium. You would have
to sweat hard for more than 4 to 6 hours before you would
actually deplete your body’s sodium supply. An athlete exerciser
can easily replace sodium losses with just a standard diet that
offers 6 to 12 times the amount of needed sodium. A sodium
recovery diet for athletes could consist of eating salty foods
such soup, pretzels, salted crackers. Sport drinks are a weaker
source of sodium as compared to soup, pretzels and salted
crackers. Again, you should replace a sugary sports drink with the Life's Abundance Minerals and Antioxidant drink. 

Muscles need time as well as adequate carbs and calories to
refuel and heal. Take a day off after a hard workout to allow
your muscles to recuperate. Daily hard exercise does not
increase performance. It only increases your chances for injury.

Exercising to Lose Weight or to Become Healthier?

You really should try and separate exercise from weight loss.
Think of exercise as something you do for enjoyment that will in
turn make you healthier, fit and more able to withstand stress.
If you need to lose weight, pay attention to your calorie intake
and cut back a couple 100 calories a day for one year while you
exercise for enjoyment. You should reap rewards both in how you
feel as well as how you look.

Taking a day off between work-outs
is also recommended for the exerciser who seeks good health and
fitness from their exercise routines. You need to allow your
body to recover and heal. Overdoing it will not bring you faster
or better results. You will probably end up with injury instead.
However, you will not need to focus upon an exercise recovery
nutrition plan. You can still use the advice given here for
athletes, but in general, you will not suffer any dire
consequences if you do not practice an exercise recovery
nutrition plan.

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.