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  • Q&A with Australian Health Practitioners

    Are there certain foods that can help restore my body post-training?

    Related Topics
    Fitness and Sports Medicine Nutrition
    • 2 answers
    • Dina Savitz
    • Chris Fonda
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  • Dina Savitz

    Naturopath, Personal Trainer

    As an expert on natural health, fitness and well-being, I can work with you to provide a greater understanding of your health concerns. Whether it's … View Profile

    Yes, there definitely are. It depends on your training goals and what it is that you are training towards.
    The Number 1 rule is to make sure that you eat something within 30 minutes after you have exercised, because this will help replace glycogen stores. In the type of food that you are eating post-exercise, it is usually a good idea to have a ratio of 4-to-1 or 3-to-1 of carbs-to-protein, depending again on what your training goals are.
    The person often needs high GI carbs post-exercise so that the glycogen stores get replaced quickly. Again, it just depends what the person’s individual fitness goals are.

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  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Yes there are. Both carbohydrates and protein are needed after exercise to aid in muscle fuel replenishment and also repair. As a general rule your post meal snack would ideally want to have around 1g carbohydrate per kilogram of body weight and around 10g or more protein. So what does this look like, well ideal snacks are listed below:

    • Small bowl of cereal + low fat milk
    • Up and Go or Sustagen with low fat milk
    • Chicken and salad wholemeal roll or sandwich
    • A tub of low fat yoghurt + fruit
    • Tin of creamed rice + fruit
    • 300 ml of flavoured milk

    I hope this helps, for more expert advice look no further than an Accredited Sports Dietitian (AccSD). You can find one by logging onto the Sports Dietitians Australia website (www.sportsdietitians.com.au)

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