Nutrition for Recovery

Preliminary Planning:

1. Choose a sport-drink that contains the indredients listed below (to the extent possible):

A serving size is about 8oz. and should include the following ingredients:

75 mg Sodium
400-800 mg Magnesium
45-75 mg Calcium
200-330 mg Potassium
45-75 Chloride
4 parts carbohydrate to 1 part protein
brantched chain amino acids
whey protein
vitamins, especially A, E, K, & C

2. Calculate the number of calories you need daily to accomplish your goals

Carbohydrates grams (60%) calculate # of calories X .60 divided by 4
Protein grams (15%) calculate # of calories X .15 divided by 4
Fat grams (25%) calculate # of calories X .25 divided by 9

3. Plan one post-activity meal for each day.

This meal should consist of 4 parts carbohydrates to one part protein. Calculate the grams of carbs 1/4 of that number equals the number of proteins for that meal. Choose high glycemic goods when possible. (See Glycermic Table below) A typical meal could be rice and beans, two slices of white bread with honey or molasses, and coke or; spaghetti with tomato sauce, dinner rolls, and rice pudding with root beer.

Your total daily caloric needs (as you calculated above) should be eaten in 4-6 small meals throughout the day. So if you need 3000 calories and you ate 500 for your post meal, you will need to eat 2500 during the rest of the day, following the correct nutritional guidelines of 60% carbs, 25% fat, and 15% protein.

4. Establish your current weight. Weigh yourself each morning upon arising. Drink 16 oz of water for every pound you lost since yesterday.

 

Glycemic Food Chart Ratings