The potential health benefits related to exercise are well documented, but exercising can also damage your muscles. Exercise can cause microscopic tears in muscle fibers, depending on the type being done as well as the intensity, duration and frequency. Proper nutrition is crucial to the rebuilding of muscles. Consume adequate amounts of carbohydrates, proteins and fluid through post-exercise recovery meals or snacks.
Carbohydrates provide enough energy to maintain and build muscle tissue while replenishing depleted glycogen stores in your muscles. According to Marie Dunford, a registered dietitian and nutrition educator, glycogen repletion may occur more rapidly after exercise due to the muscle cells having a higher affinity to take up glucose and being more sensitive to the effects of insulin. High glycemic index foods are metabolized into glucose quickly and may help promote rapid glycogen synthesis. Bagels, waffles, potatoes, cereal and rice are some examples of high GI foods. Eating within 15 to 60 minutes is essential to promote glycogen synthesis. According to a study published in the "Journal of Applied Physiology," athletes who exercise hard for more than 90 minutes per day should take in around 1.5 grams of carbohydrate per kilogram of body weight after exercising, followed by an additional feeding of 1.5 grams of carbohydrate per kilogram body weight two hours later.
Protein helps with growth of new tissue, maintenance of existing tissue and, to a lesser extent, the synthesis of enzymes, antibodies, lipoproteins, hormones, hemoglobin and albumin. Protein needs increase with exercise, particularly aerobic endurance and resistance training. Protein will be metabolized as a source of energy if an inadequate amount of total calories is consumed. To prevent this it is essential not only to consume adequate protein, but an adequate amount of calories so the body spares the protein to be utilized to maintain and build new muscle tissue. Based on the Academy of Nutrition and Dietetics Position Paper on Nutrition and Athletic Performance, the general recommendations for protein intake are 1.2 to 1.4 grams per kilogram of body weight for endurance athletes and 1.2 to 1.7 grams per kilogram of body weight for resistance athletes. The amino acid content of proteins can impact tissue growth and maintenance. Try to eat high-biological-value protein foods such as meat, fish, poultry, eggs and dairy products. Vegetarians or vegans should ensure that all essential amino acids are consumed by combining foods like beans and rice, corn and beans and peanut butter with bread.
It is important to restore fluid and electrolytes lost via sweat from exercise. According to "Essentials of Strength Training and Conditioning," it is recommended to take in one pint, or 16 ounces, of fluid for every pound lost from exercise. Weighing yourself before and after exercising can give you an accurate idea of how much water weight you have lost. Consuming foods or beverages containing some salt can help minimize urine output and aid in water and electrolyte recovery after exercise. Try foods or beverages containing sodium like pretzels, whole-grain crackers, pickles, tomato juice or sports beverages.
If you are not hungry after exercising, try post-exercise snacks like fruit smoothies, sports drinks, energy bars, crackers and peanut butter with low-fat chocolate milk or some cottage cheese and fruit with a small muffin. For an extra boost try adding yogurt, peanut butter or fresh fruit to smoothies for extra protein and beneficial vitamins. For a larger post-exercise meal, have a turkey sandwich on whole wheat bread with carrot and celery sticks, pretzels and low-fat chocolate milk. Lean chicken breast on a whole wheat tortilla with low-fat shredded cheese, rice, beans and tortilla chips with salsa provides great protein with plenty of carbohydrates, some good fiber and sodium to help with fluid replenishment. Another idea is to use fresh vegetables in a beef stir-fry with brown rice. Vegetarians or vegans can substitute tofu, beans, nuts or seeds for adequate protein. For additional protein, try using other whole grains like quinoa instead of rice for added protein and fiber.