Tips on Recovery
“Ideally you want to eat something within 30 minutes of the end of the endurance race,” recommends Dr. John Heiss, Ph.D., and lead scientist behind the Herblife24 product line. “The most important thing is to ingest carbohydrates to replenish glycogen stores. So a good mix of protein and carbs is key. About 60 grams of carbs and 20 grams of protein right away will go a long way. Also make sure to get some electrolytes going. That will help absorption of the protein and carbs.”
Heiss says each athlete has a “gas tank” of stored carbohydrates in the form of glycogen in his or her muscles and liver. After a hard workout, racers need to re-fill this tank. While carbs are vital after a long day in the saddle, consuming protein and carbs together increases glycogen restoration, muscle rebuilding, and helps support the immune system, which will be on the ropes after an endurance event.
Before ingesting solid food, it’s a good idea to start with some kind of recovery drink such as Herbalife Rebuild Endurance, recommends Heiss. “You want to look for drinks that contain about a 3-to-1 ratio of carbs to protein,” he advises. “That combination will help jumpstart the recovery process, because protein is best utilized when paired with carbohydrates to elicit an insulin response. It’s also good to have a mixture of fast and slow-acting protein together with fast and slow carbohydrates.”
What about a more moderate workout, say a three-hour training ride?
“Then carbohydrate intake is not quite as essential,” explains Heiss, who is racing his first Leadville this year. “But you can still benefit greatly from protein. You just haven’t completely depleted your glycogen stores. In that case look for drinks with a blend of proteins along with some sugars, which elicits a moderate insulin response, increasing the muscle building benefit.”
Heiss adds that mixed-protein source drinks are becoming popular, because multiple protein types are metabolized at different rates, which function to supply amino acids over several hours to rebuild muscle and help support the immune system.
