NUTRITION POST ENDURANCE TRAINING – TWO RECIPES FOR EVERYONE

Post workout nutrition and hydration play a fundamental role during the recovery of an athlete. The intake of food and liquids must be as quickly as possible, between 30mn and 70mn after the end of the training to ensure maximum effectiveness. When you travel by car to train for trail running, it can be complicated, but in fact you just have to prepare an easy-to-carry snack. Attention, however, it must contain everything that your body needs to ensure a good recovery. We propose you two easy recipes with all quantities calculated for 2 athletes respectively of 70kg and 60kg of weight.

ATHLETE 70kg

  • Water 250 mL
  • Grape juice 200mL
  • Whole wheat bread 85gr
  • Cooked Ham 40gr
  • TOTAL = 19gr Proteins – 70gr Carbohydrates 

ATHLETE 60kg 

  • Water 500mL
  • Whole wheat bread 65gr
  • Jam 8gr
  • 1 Greek Yogurt
  • Dehydrated fruit 30gr
  • TOTAL = 13gr Proteins – 60gr Carbohydrates 

For more tips download for FREE our Mini-Guide Trail Running Nutrition.

 

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