- Fluids: Replace each pound of fluid lost with 16 to 20 ounces of water or sports drink.
- Carbohydrates: Consume 1.5 grams/kg of fast release (or high glycemic index) carbohydrate within 30 minutes after exercise and again 2 hours later for increased muscle glycogen resynthesis.
- Protein: Consume 0.5 g/kg protein with carbohydrate to encourage muscle growth. Post exercise snacks can be in the form of meal replacement beverages with 1.5 g/kg carbohydrate and 0.5 g/kg protein. Follow this by a meal within 2 hours of exercise containing lots of carbohydrate and high quality protein sources (fish, lean meats, low-fat dairy products, eggs, etc.)
SOURCE – Dr Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN High Performance Nutrition, LLC www.drskleiner.com