Tips provided by UP Health System Dietitian and Sports Medicine team.
Congratulations on completing the Canal Run!! No matter what event you participating, recovery nutrition is important. The goals of the recovery nutrition are to:
- Appropriately refuel and rehydrate the body
- Promote muscle repair and growth
- Boost adaptation from the training session
- Support immune function
What can happen if I do not recovery properly?
Inadequate nutrition recovery can result in:
- Increased fatigue
- Reduced performance at your next training session or event
- Suboptimal gains from the session just completed
- Increased muscle soreness
How soon after the Canal Run should I eat/drink?
As soon as possible! The body is most productive at promoting muscle repair and growth within the first hour. The Canal Run offers many recovery snack options, such as protein drinks, fruit, granola bars, etc. Make sure to eat something right away. Also, within 2-4 hours after the Canal Run, to include a well-balanced meal.
What should I eat after the canal run?
Everyone is different. Eat foods that you tolerate well. In general, foods should:
- Be rich in quality carbohydrate to replenish muscle fuel stores
- Contain some lean protein to promote muscle repair
- Include a source of fluid and electrolytes to rehydrate effectively
There’s no one “best” option for what to eat after exercise. Some other options that you may like to choose include:
- Lean chicken and salad roll
- Bowl of muesli with yogurt and berries
- Fresh fruit salad topped with Greek yogurt
- Spaghetti with lean beef bolognaise sauce
- Chicken burrito with salad and cheese
- Tuna on crackers plus a banana
- Two scrambled eggs, two pieces of whole-wheat toast with jelly, and a side of berries
- Grilled chicken with a small baked potato and green beans
- Baked fish with brown rice and mixed vegetables
- Turkey sandwich on whole-wheat bread with a glass of low-fat milk and an apple
Don’t forget to hydrate! Drink plenty of water throughout the day to replace the fluids and electrolytes lost through sweat during physical activity.