Howdy Ze,
Since you asked for specifics (information below is from my continuing education course on sports nutrition):
When there is less than 8 hours between workouts or competitions that deplete muscle glycogen stores, the athlete should start consuming carbohydrate immediately after the first exercise session to maximize the effective recovery time. The athlete may be more comfortable eating small amounts more frequently (e.g. every 30 minutes). During longer periods of recovery (24 hours), it doesn’t appear to matter how intake is spaced throughout the day as long as the athlete consumes adequate carbohydrate and energy.
During the early period of recovery (0 to 4 hours) after glycogen-depleting exercise, the athlete should consume 1 to 1.2 gm of carbohydrate per kg each hour. Recovery meals and snacks contribute towards the athlete’s daily carbohydrate requirements of 5 to 12 g of carbohydrate/kg/day.
Adding protein to the recovery feeding does not enhance muscle glycogen storage when the amount of carbohydrate is at or above the threshold for maximum glycogen synthesis – 1 to 1.2 g/kg/hour. However, consuming protein with recovery snacks and meals may help to increase net muscle protein balance, promote muscle tissue repair, and enhance adaptations involving synthesis of new proteins.
The athlete’s initial recovery snack/meal should include 10 to 20 g of high quality protein (about 6 to 12 g of essential amino acids) in addition to carbohydrate. Recovery meals and snacks count towards the athlete’s daily protein requirements of ~1.2 to 1.7 gm of protein/kg/day.
Howdy Z-dude,
While I don't share your speed, I do share your love for good beer, especially German beer. The tram bar now has Red Hook ale on tap, which tastes really good after Skyline. I bring my own baked Nacho Cheese Doritos for the salt. Yum!
Howdy Jim,
Triathletes I've worked with said they like my views on chocolate, ice-cream, and beer
Miles of smiles,
Ellen
Rising like the Phoenix from the ashes