Recovery. Something so many athletes are somewhat obsessed with, most of the time with very good reason due to heavy training loads, but sometimes for no good reason at all. There is a time and place for everything and more is not always better, recovery strategies included. The risk of under recovering is real and serious, especially when it is chronic. It can lead to decreased performance, but more importantly, to various health issues (some of which can have long term complications). I should know, given my overtraining syndrome eventually lead to Chronic Fatigue Syndrome! That said, to improve and get better a certain degree of stress on the body is needed. How much is too much? It is individual, therefore this is where the art of coaching comes into play, along side individualized nutrition strategies.
I have written about strategies for recovery nutrition a few months ago, you can read the post here.
To make things a bit easier, here is a recipe that you can make ahead of time and store in the fridge in small containers. I would calculate how much of the pudding recipe below needs to go in each container based on the information linked above so you can simply grab and go. How is that for being organized?
When a recovery snack is needed, aim for 1-1.2g/kg of carbohydrates and 0.25g/kg protein after training. For example, my weight is ~55kg. That means I need 55-66g carbohydrate and 13.5-14g protein post training. Based on that, I should divide the recipe below between 4 containers, perhaps adding a bit more protein and carbohydrate as toppings (example - hemp seeds and strawberries as pictured). You can also play around with the amount of protein powder to customize this recipe to your needs, which is the main reason protein powder is used to begin with.
I am a big fan of rice post training. It is easy to cook and fast absorbing - perfect right after training. For protein powder, I usually use good quality whey. The recipe below makes 3 cups of pudding. The nutrition information per cup is:
- Calories: 391.6 Kcal
- Carbohydrate: 74.6g
- Fiber: 4.3g
- Sugar: 18.3g
- Fat: 3g
- Protein: 17g
Recovery Mango & Ginger Rice Pudding
- 0.5 tbsp coconut oil
- 1 cup white, short grain rice (sushi rice works well)
- 1.5 cups water
- 1 cup almond milk
- 1 tsp fresh ginger, minced
- 2 ripe Ataulfo mango
- 1.5 scoops plain protein powder
- In a medium pot over medium heat, melt coconut oil. Add rice and stir to coat with the oil
- Add water and almond milk. Cover and bring to a gentle boil over medium/high heat
- Reduce heat to low/medium, then add ginger and stir
- Cook the rice until fluids have absorbed, stirring occasionally. This will take ~25-30 minutes
- While the rice is cooking, chop the mango and puree in a food processor until smooth
- Once the rice is cooked, add the mango puree and stir
- Add protein powder and stir so everything is well combined
- Keep refrigerated in air tight containers for up to 5 days
- You might need to add more liquids as the rice cooks, based on how 'sticky' you want the rice to be
By the way, do you 'like' PT Performance Training on Facebook? You should, because when we reach 350 'likes', anyone between 301 and 350 will automatically be entered into a draw to win a custom sports nutrition one week meal plan! If you already 'like' us, if you click the 'share' button on the facebook post, you will also be entered into the draw :) Two names will be drawn to win. See you there!