Post-Exercise Nutrition Guidelines
Published: 06/11/2013
Post-exercise nutrition is essential for optimization of recovery, muscle building, glycogen replacement, and fluid and electrolyte replacement. Here are the main recommendations from the top experts in nutrition science.
Carbohydrate
1-1.2 g/kg/hr grams of carbs/kg body weight during first four hours and then resume normal eating.
Fluids
16-24 oz. of water or sports drink for every pound of body weight lost during exercise.
Electrolytes
Based on extent of sweat loss (If sweat water and electrolytes are not replaced, then the person will dehydrate)
Protein
Ratio of about 3:1 or 4:1 carbohydrate to protein
Sources:
Thomas, D. Travis, Erdman, Kelly Anne and Burke, Louise. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 116(3), pp. 501 - 528. https://doi.org/10.1016/j.jand.2015.12.006
Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109: 509-527.
International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.
American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.
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