 Replenishing You've seen them. Maybe you've even had them. It's a bazillion dollar industry. You can't pick up a Men's Health or Muscle Madness or whatever without seeing an ad for them. They're rated, compared, tasted and analyzed. There have names like Gatorade, Powerade, and Rehydrate. And, Power Bars, Clif Bars and Luna Bars. Regardless of your sport of choice, we all know it's important to hydrate and fuel-up well before and after your session. But what is best to eat and drink? Remember pasta loading the night before a long run? Was that really a good idea? There has been so much research from the sports medicine researchers, nutritionists and exercise physiologists that we now have more information about what the body actually needs to perform and recover. They throw around impressive words like glycogen stores, muscle ion homeostasis,and basal metabolic rate. Why do I bring this up, you wonder? Last weekend at the Ashtanga Confluence Conference in San Diego, almost 400 yogis converged to spend 3 days practicing and nerding out on yoga. After a challenging early morning session many of us only had a short turnaround before another 2-hour class. Having had no food before the morning class, it was necessary to eat before the second class. We couldn't overeat. We're at a hotel, not Whole Foods, so the choices were limited. What to do? Here are a few rules of thumb. Eat soon-within fifteen minutes, if possible. The enzymes that help the body resynthesize muscle glycogen are most active in the first 15 minutes. The longer you wait, the longer it takes to recovery. You want some carbohydrates and protein. Your oh-so-sweet apple fritter is not going to cut it, regardless of how many ways you try to justify it (I do!). Not much food is necessary, think fist-size. Would you believe chocolate milk has become the sports recovery drink favorite? Well, yes. The fav childhood drink (we were an Ovaltine family) is making news as the optimal post-workout beverage. You get the benefits of the carbohydrates while getting the protein source (8 to 11 grams per cup) found in milk. The sugar causes a spike in insulin levels which drives the glucose molecules into the muscle tissue which increases your recovery rate. Forego the slick, cardboard, impossible to open protein bars and choose a peanut butter/jelly sandwich (remember Jif or Skippy?). Maybe half a sandwich before your workout and half after. A peanut butter sandwich contains both protein and carbohydrates, it is inexpensive, portable and widely available. One tablespoon of natural peanut butter and two teaspoons of all-fruit jelly on two slices of wheat bread with a small banana, which provides 50 g carbs and 11 g protein. Good bye apple fritter.
How much you fluids you take in depends on your sport and your personal rate of perspiration. But, generally, it's important to hydrate before, during and after your session. If you're heading to a sweaty (Hot or Haute) yoga class, bring your cool Klean Kanteen or Sigg canister with you. The 104 degree sweat chamber of Bikram yoga encourages drinking during class and, surprisingly, it is discouraged at Ashtanga yoga classes. Regardless of your activity, it helps to be smart about what you eat and drink. It can make a difference in how you feel and how your body recovers. What's better than a peanut butter sandwich and a glass of chocolate milk? Did you want to read some of my past columns? You can right here. | 
