The food we eat after exercise can have a profound affect on how our bodies adapt, recover and perform
The food we eat after exercise can have a profound affect on how our bodies adapt, recover and subsequently perform. As a result, it is best that we aim to consume a post workout meal or snack that ticks all three boxes of the 3 R’s of Recovery: repair, replenish and rehydrate.
For those of you who aren’t familiar with the 3 R’s, here’s a quick crash course.
Repair: When we workout we cause damage to our muscles - it's a normal process for building and conditioning them. Consuming an adequate supply of protein at regular intervals throughout the day will supply our bodies with the building blocks (amino acids) our muscles need to effectively ‘remodel’ and repair themselves. Supplying these recovering muscles with a high quality source of protein in the hours following exercise can help get this repair process under way.
Replenish: The type, intensity and duration of our workouts will determine how much energy we burn and how much glycogen (stored carbohydrate) we deplete. Depending on how tough our workout was, or when we plan on working out again, we may need to pay particular attention to how we replenish these depleted fuel stores. The simplest way to make sure we are replenishing our energy and carbohydrate stores appropriately is to stick to our Carb Codes.
Rehydrate: During our workouts we may sweat, especially if it’s a tough session or we’re exercising in a hot or humid environment. This sweat isn’t just water though, it also contains salts that we’ll also need to replace. Foods rich in electrolytes are a great option to help us with this.
Now we’ve covered the 3 R’s of Recovery, let’s see how our pancake recipe ticks these boxes….
Serves 1
Time 10 mins
Difficultly: Level 2 Got some skills
Ingredients
Optional Toppings
Preparation
Nutrition Information per serving without toppings:
Kcals 332Carbs 27gProtein 29gFat 5g
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