Carbohydrates. The ideal carb to protein ratio is about 3:1. This is just my recommendation. Some dietitians say 4:1 and this may be true for some athletes but not all athletes. Any carbs are not ideal either, ideally fast absorbing carbs like glucose and fruit.
Sports nutrition is a very large topic and the schools of thought are very diverse. Some people say one thing is better, but research shows A, B, and C are better. Then research comes out showing that X, Y, and Z are just as effective. Basically there is no one set way to approach many sports nutrition topics, BUT there is more widely accepted ways to approach them.
The consensus here is that post-workout nutrition is a vital component to sports performance because what you eat and when is essential not only to recovering from the workout you just completed but to your overall daily healthy and energy. I have blogged on hydration already and the basic approach to sports nutrition here and it’s time to go a little more in depth and give the facts on post-workout nutrition.
Protein. Most studies show that 1.2-2 grams of protein per kilogram PER DAY is ideal. Of course this is America and we can’t make things simple because we use pounds here.
These are all VERY general and broad guidelines and for a more in depth individualized detailed plan contact me or a local dietitian. As always don’t embark on a new journey of health and/or fitness without consulting your doctor first.
Fat. Protein’s are mainly absorbed in the small intestine. If the stomach is emptied to slowly you are not going to meet your 30-60 minute “window” to refuel your body and rebuild your muscles.