NCAA guide to crucial
post-workout recovery
Condensed from a longer article by registered dietitian Lauren Link, Purdue University, titled "Recovery Mode, An expert’s solutions for post-workout refueling" at NCAA.org.
"It’s easy to assume the reps you perform in the weight room or the sweat you shed on the field directly correlate to bigger muscles and more strength. But in reality, this conditioning breaks your muscles down one tiny rip at a time. It isn’t until after the workout, when your heart rate has returned to normal and your muscles finally rest, that the real growth can begin...
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| Wesley Wolverine senior #18 C Nina Marcano (Middletown, DE) |
"REHYDRATE...
"... athletes (should) drink 16-24 ounces, or 2-3 cups, of fluid for every pound they lost in their workout. If the athlete tends to sweat heavily, it could be a good idea to sip a sports drink before, during and after workouts in addition to water to aid with electrolyte loss...
"REPAIR…
"...strive to get at least 20 grams (of protein) for a post-workout snack or meal. But they also should keep in mind that protein alone won’t build muscles – you need enough calories, too...
"REFUEL...
"During a long, intense workout, athletes deplete their stores of carbohydrates, the body’s main source of energy. It’s important to replenish these stores as soon after the workout as possible – ideally within 30 to 45 minutes of exercising."
"... athletes (should) drink 16-24 ounces, or 2-3 cups, of fluid for every pound they lost in their workout. If the athlete tends to sweat heavily, it could be a good idea to sip a sports drink before, during and after workouts in addition to water to aid with electrolyte loss...
"REPAIR…
"...strive to get at least 20 grams (of protein) for a post-workout snack or meal. But they also should keep in mind that protein alone won’t build muscles – you need enough calories, too...
"REFUEL...
"During a long, intense workout, athletes deplete their stores of carbohydrates, the body’s main source of energy. It’s important to replenish these stores as soon after the workout as possible – ideally within 30 to 45 minutes of exercising."
