Post-training or race recovery
What you need: Replacement of fluids lost to sweat, carbs, protein and sodium within 30–60 minutes post-effort. Also: anti-inflammatory good fats or antioxidants.
What to look for: Aim for half your body weight in grams of carbs and a quarter of that in protein (ex: 60g carbs, 15g of protein for 120-pound athlete), plus 24 ounces of fluid per pound lost to sweat during your workout.
My favorites: One of my favorite recovery products is Clif Builder’s Bar. I pair it with fruit for the perfect rewarding combo of a protein bar, fluids and antioxidants. My other favorite recovery reward is something I make in my own kitchen: a recovery smoothie made with low-fat Greek yogurt, fresh fruit and ground flaxseeds.
Lauren Antonucci is a registered dietitian, board-certified specialist in sports nutrition, three-time Ironman finisher and the founding director of New York-based Nutrition Energy (Nutritionenergy.com).