I came across a very good article from Colorado Premier Training about their 6 tips for recovery nutrition. A lot of it is fairly common sense for anyone who has been training for a while, such as getting fuel in your system right after training or racing, same with taking in adequate fluids during your racing and training. Everyone could use a little refresher course every now and then. Here are their 6 tip categories.
#1 – Failing to prioritize recovery nutrition by socializing after a race or packing gear/bike away resulting in delayed feeding.
#2 – Inadequate fluid consumption to replace sweat losses and allow for optimal glycogen replenishment.
#3 – Using the excuse of a hard effort to fill up on high fat junk foods and empty calories. (I am very guilty of this one)
#4 – More than enough is not better than enough.
#5 – Overconsuming protein in the false belief that muscles require excessive quantities following exercise.
#6 – Following recovery nutrition guidelines for only the first meal after exercise.