This article is written by Bob Seebohar, a registered dietitian specialising in sports nutrition. He was the past director of sports nutrition at Colorado State University, has provided sports nutrition education for the Colorado Avalanche, and is the current sports nutritionist for the University of Northern Colorado. The article is hosted by www.ptonthenet.com the worlds leading resource for fitness professionals on-ging development on-line.

This is a short extract of a very detailed article on the topic

Recovery Nutrition for Endurance Athletes

What's the Right Mix?

By Bob Seebohar, MS, RD, CSCS
Endurance athletes often times train 2-3 times per day, 6 days per week and need to have a proper nutrition recovery plan to allow them to “bounce back” the following training day without sacrificing performance. This article is intended to provide the latest research and thoughts surrounding the fairly controversial topic of recovery nutrition.

The primary goals for a solid recovery nutrition plan are to replenish the following:

Muscle glycogen

Body water

Electrolytes

The depletion of muscle glycogen can happen quickly during a training session. In fact, it is not uncommon for an athlete weighing 130-160 pounds to lose the following after a hard training session or competition:

Water: 70 ounces (range 35-123 ounces)

Sodium chloride: 5 grams

Muscle glycogen: 200 grams (range 150-250 grams)

Liver glycogen: 50 grams

Let’s look at each recovery nutrition goal in detail: click here to find out more about www.ptonthenet.com, to subscribe and read the rest of this article.