RECOVERY WHY IS MUSCLE RECOVERY SO IMPORTANT? WHEN Strenuous exercise can cause physical damage to muscle and create feelings of soreness after exercise. Rapid supply of nutrients, specifically protein and carbohydrate, to recovering muscles can speed the healing of any damage, replenish muscle carbohydrate (glycogen) stores, combat muscle protein breakdown, support muscle protein building and aid in returning the muscle to full function faster. WHAT Exercise increases the ability of muscles to take up glucose (fuel) from the blood and makes muscles more sensitive to the effects of insulin, a hormone that helps get glucose and amino acids into cells. The enzyme that replenishes carbohydrate (glycogen) stores in the muscles is at peak activity within two hours after exercise. Therefore, eating as soon as possible after exercise is best (30-60 minutes; delaying eating for two hours or more reduces the benefit of nutrients after exercise). SHOULD I EAT? Eat a combination of carbohydrates and protein, or approximately 2-4 grams of carbohydrates to 1 gram of protein, as soon as possible after exercise (within two hours). Eat every two to three hours or so to continue to replace glycogen, and consume adequate levels of fluid to rehydrate. Avoid alcoholic beverages, as they decrease glycogen storage. High-carbohydrate foods like breads, cereals, crackers, pasta, and fruits are best. Choose options that are quick and convenient, avoiding cooking, and opt for peanut butter, milk, cheeses, and yogurt to satisfy protein needs. Commercial protein drinks, shakes, and powders can also be consumed post-workout as a quick, high-quality source of protein. SHOULD I EAT TO RECOVER RIGHT? NAME DATE SPORTS RD NUTRIENTS NEEDED WHEN WHAT SIGNATURE Scientific references for all information, as well as more evidence-based sports nutrition guidance, can be found at EASAcademy.org.