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Step 1: throw your arms up, holler "whoo-hoo!", look for friends and family, put the medal around your neck.
Step 2: grab a water bottle.
Step 3: look for food.
It is this last step that we often overlook when crossing the finish line. However satisfying the hugs and kisses are, the fluid and food will arguably provide the most benefit. Not only will mindful recovery nutrition make you feel better, it will help you get over the physical stress of the day, replenish lost stores, repair muscle, rehydrate and get you ready for your next adventure.
Recover Right
Carbohydrates: You may not have known it, but when you were pushing yourself to your limits, your carbohydrate stores (termed glycogen) were enabling you to push through. After a tough workout, AKA triathlon, your glycogen stores are quite low. Replenishing those lost stores will help you recover you more quickly.
- Within 30 minutes: Take ½ your body weight in grams of carbs
- Within 2 hours: Take another ½ your weight in grams of carbs and/or a high carb meal
Protein: After a rigorous workout, your muscles need some help rebuilding and repairing themselves.
Fats: You have a small amount of fat stored in your muscles that help to provide fuel during exercise. After an endurance event, like triathlon, these stores can use some re-loading. As little as 9-10 grams of fat can help to refill these losses.
Fluid: Even if you are not wringing out your clothing after your triathlon, it is likely that you still lost a fair amount of fluid.
- 3 cups of fluid for every lb of body weight lost
POWERBAR® product options to speed recovery
POWERBAR® Recovery Bar, POWERBAR® Recovery Drink, POWERBAR® Protein Plus Bar, and POWERBAR® Nut Naturals can be mixed and matched to meet your carb, lipid, protein, sodium, and fluid needs after exercise.
- POWERBAR® Recovery Bar features two great-tasting flavors - Cookies & Cream Caramel Crisp and Peanut Butter Caramel Crisp (per bar)
- 30 grams of carbs to help replenish glycogen stores
- 12 grams of protein to help support muscle tissue repair and building
- 9-10 grams of a lipid blend to help with muscle lipid reloading
- Important electrolytes including sodium (180 mg)
- Compact and easily transportable
- Choose this delicious bar when you want cutting-edge, comprehensive recovery (i.e., carbs, protein, and lipids) and something solid and rewarding after exercise
- POWERBAR® Recovery sport drink mix features a thirst-quenching Orange flavor (per 16 fl oz)
- 40 grams of carbs for rapid glycogen restoration
- 6 grams of protein to help with muscle tissue repair and synthesis
- Important electrolytes including sodium (500 mg)
- Comes in a powder that can be easily mixed in water before or after your workout
- Choose this refreshing mix when you want to get the jump on rehydrating and recovery after exercise and you want something thirst-quenching that you can easily chug.
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