Post-Race Recovery Meal

The principles of a post competition recovery meal include the following: Carbohydrate-rich meal within two hours after endurance as glycogen synthesis is the greatest at this time; Repeat the meal over the next two hours; choose foods from the high glycemic index; aim for a three-to-one carbohydrate-to-protein meal and remember to replace fluids and electrolytes. It is important to get an adequate amount of carbohydrates soon after exercise to replenish muscle glycogen.

Option 1: one Regular Bagel with two tbsp of peanut butter, and eight ounce glass of fat free milk, one medium banana. Option 2: one packet of carnation instant breakfast, an eight ounce glass of fat free milk, one medium banana, one tbsp of peanut butter – all blended together until smooth. Option 3: one can of GatorPro.