In this handout you will learn about:
- Daily Energy Needs — More Training Means More Calories
- Carbohydrates — The Primary Fuel For Endurance Sports
- Why Should You Consume Carbohydrates During Exercise?
- How Many Carbohydrates Should You Consume During Endurance Exercise?
- Refueling With Carbohydrates AFTER Exercise
Here is my favorite recovery recipe. It’s an easy and delicious Peanut Butter (PB) Chocolate Banana Shake! Something quick and easy, like a smoothie or a shake, can deliver a balance of carbohydrates, protein, and fluids.
Peanut Butter Chocolate Banana Refueling Shake
1 cup 1% chocolate milk
1 frozen banana
2 tablespoons peanut butter
1.) Combine all the ingredients in a blender. Blend until icy and smooth.
Tip: Buy a bunch of bananas, peel and place in a container in the freezer to add to refueling shakes!
470 calories, 19 grams fat, 5 grams saturated fat, 300 milligrams sodium, 63 grams carbohydrates, 7 grams fiber, 44 grams sugar (from both glucose and fructose), 18 grams protein
There are many nutrition strategies on how to properly fuel and refuel for endurance training and competition that go beyond those discussed here. However, a solid hydration plan and a customized daily intake plan can all be helpful to maximize your performance. For additional help building a strong, individualized nutrition plan that supports your training efforts, consider consulting with a local sports dietitian.