Revitalizing meal?

[Syringer]

I played two hours of intense basketball this morning which basically left me half dead--but it was such an amazing day outside I decided to go on a 20 mile bike ride on one of the warmest days of the year. Right now I'm completely exhausted and am looking for a meal to bring me back to human levels..any ideas? Should I just aim for lots of carbs/calories?

 

[SociallyChallenged]

Well, considering that you put an intense load on your muscles, a meal high in protein would benefit you right after both activities. It will give your body the building blocks it needs to replenish and start repairing your muscle. Besides that, anything you eat will be taken in to replenish your glycogen stores so just eat some chicken breast + a nice side + veggies and you'll be doing your body a big favor.

 

[Kaido]

Originally posted by: SociallyChallenged
Well, considering that you put an intense load on your muscles, a meal high in protein would benefit you right after both activities. It will give your body the building blocks it needs to replenish and start repairing your muscle. Besides that, anything you eat will be taken in to replenish your glycogen stores so just eat some chicken breast + a nice side + veggies and you'll be doing your body a big favor.

I think we should release a H&F Special - American Sushi! Raw red meat chunks wrapped in brown rice with soy sauce!

 

[brikis98]

The general advice I've read is as follows:

* Within 60 minutes of exercise: a meal consisting mostly of easily digestible carbs and fast absorbing protein. High GI whole foods and whey protein, for example, are a great choice. Fats, fiber and anything else that slows digestion should be avoided. I typically do a small protein shake with a bunch of fruit.

* Any other time: a balanced meal of carbs, protein and fat. The Zone ratio of 40/30/30 carbs/protein/fat is a decent goal for most people. Make sure you are getting sufficient protein for your activity levels, all your essential fatty acids, plenty of fiber, and so on.