Men's Journal

Photo credit: Harry Campbell

To stay fresh, follow this pro-athlete prescription as closely as is reasonable for your schedule. 

Immediately after Workout:

Take Fluids

The American College of Sports Medicine says to replace fluids at a rate of 16 ounces every half hour until your thirst abates. To help hydration, add 50 mg of sodium per eight ounces of fluid. 

Ten minutes after Workout:

Snack

A snack containing about 45 grams of carbohydrates and 20 grams of protein (like the Gatorade Protein Recovery Shake) provides the nutrients your muscles need to begin recovering before a real meal. 

30 minutes after Workout:

Work out again

A workout at 80 to 90 percent effort should be followed by 30 minutes of rest, then, if possible, a 20-minute run at 50 to 60 percent effort to flush out lactic acid and toxins that can cause muscle fatigue. 

One hour after Workout:

Take a cold shower

Hard workouts cause micro-tears in your muscles. Pro athletes spend five to 10 minutes in a 50-degree bath to reduce swelling and inflammation, but a cold shower will work as well. 

Two hours after Workout:

Get a massage

Researchers at Ohio State University found that muscles given a half-hour Swedish massage recovered about 50 percent more strength than those that were only rested, due to better blood flow. 

2.5 hours after Workout:

Have a meal

Nutritionists used to believe the perfect recovery meal consisted of four parts carbohydrates, one part protein. But that caused an insulin spike. The 1:1 meal below is now considered the best. 

Four Hours after Workout:

Get some sleep

A good night’s sleep improves recovery because growth hormones are released during the slow-wave stage of slumber. Those hormones stimulate tissue repair in muscles and tendons. 

22 hours after Workout:

Soak in a Hot Tub

A five-minute dip in a hot tub or a five-minute hot shower loosens muscle fibers and stimulates oxygen-rich blood flow before exercise, preparing muscles for the next workout. 

Do It Now

Eat protein at every meal. Your body doesn’t store it, so if you eat an egg at breakfast but avoid protein the rest of the day, you’re depriving yourself of a nutrient that’s necessary for building and maintaining strong muscles. Athletes need 1.2 to 1.6 grams per kilogram of body weight per day (three chicken breasts for a 150-pound person). And it doesn’t need to be meat; beans and nuts are excellent sources. 

The Perfect Recovery Meal 

Wild Rice
1 cup cooked = 7 grams protein, 35 grams carbs
These carbs are essential for refueling muscles by replenishing glycogen lost during intense workouts. Wild rice is better than pasta or other processed carbohydrates because it’s more easily absorbed by the body.  

Fillet of sole
5 ounces = 31 grams protein, 0 grams carbs
This protein-packed fish is great for muscle repair. Its amino acids are an easily digestible way to build and fix tissue fiber. Seared or grilled, sole has less fat and calories than a piece of steak, chicken, and most fish.  

Broccoli
1 cup cooked = 5 grams protein, 8 grams carbs
Green vegetables like broccoli, spinach, and asparagus help balance blood sugar (which is likely out of whack after an intense workout) by adding needed sugars to your system without spiking insulin. 

This article originally appeared in the February 2009 issue of Men’s Journal.

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