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NUTRITION
PROTEIN FOR RECOVERY
- Recovery after training helps maintain training performance. High intensity sessions including resistance training should be followed by food/drink containing 10-20grams protein and 1g carbohydrate/kg bodyweight (ie 80g for 80kg cyclist).
- For athletes with restricted energy diets, this may be planned to fit in with a usual meal.
It is suggested that consuming food/drink containing 10-20g high quality protein prior to
resistance training could enhance recovery. The following foods provide approximately 10g protein:
- 200g low fat yoghurt,
- 50g tinned tuna/salmon, 40g lean chicken,
- 35g lean beef/lamb,
- 1 cup low fat or soy milk or
- 2 eggs.
Food of the month: BEANS- the ideal athletes food. Beans such as lentils or kidney beans are high in protein and carbohydrates and low in fat. Beans are a good source of B vitamins including folic acid
and also provide the minerals iron, potassium, selenium, magnesium and even some calcium. They are low GI and high in antioxidants.
- · Dried beans and other pulses/legumes are relatively inexpensive yet offer a healthful way
to include nutrient-rich foods in the daily diet. According to the United States Department of Agriculture, analyses show that people who eat beans consume more vitamins and minerals than individuals who don’t eat beans.
- Did you know that Parmesan cheese has almost double the protein level as cottage cheese and
red meat per 100g. Whey protein is considered to be the ideal protein source as it is easily digested by the human body, whereas meat is one of the most difficult foods for the human body to digest. Sports nutrition experts recommend that meat should not be eaten 5hours or less
before a race and should rather be substituted with whey protein (or egg or dairy protein).
- Did you know that 100g of fat free cottage cheese has between 10-12g of protein and 0% fat. A 100g steak has +/-15g of protein and +/-10% fat.
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