City of Glasgow Swim Team

Refueling the Body After Workout

Without getting too scientific, our bodies – specifically our muscles – need fuel, and the only energy source that can power them is ATP (adenosine triphosphate). Our muscles store enough ATP for just a very short time.

For back-up, our energy system is supplied by fat, carbohydrates and protein throughout the duration of aerobic exercise. As a swimmer’s body struggles to keep up with the demand placed on it by its muscles, breakdown occurs.

Athletes can recover more effectively, work out harder more frequently, increase muscle mass and enhance physical adaptations by not only watching what they eat, but when they eat it.

I received a lot of e-mails from readers about nutrition – what they should eat after workouts, and so on. One that really stuck with me, however, was about swimmers skipping breakfast because they were going straight from morning practice to school and didn’t have time to eat. That’s not a good idea.

It’s important to refuel your body after workout, and that window of opportunity is open for just 30 minutes after exercise.

I want to share a recipe from my mother-in-law for low-fat granola. It’s great tasting and extremely healthy.

It contains carbohydrates, protein, fiber and plenty of vitamins and minerals. The fats present are monounsaturated – the good kind. It can be made in large batches, stored for up to a month in the freezer, or a week at room temperature in an airtight container. It’s a convenient snack for a swimmer on the run and is much healthier than many store-bought granolas, which are usually high in saturated fat and contain lots of preservatives.

4 Cups Old Fashioned Oats
¼ Cup Honey
1 ½ Cups Sliced Almonds
¼ Cup Canola Oil
1 Cup Plain Shelled Pumpkin Seeds
1 tsp. Vanilla
½ Cup Light Brown Sugar
1 ½ Cup Dried Cranberries or Raisins
½ tsp. Cinnamon
1 Cup Sliced Dried Apricots
½ tsp. Salt

* Preheat oven to 350 degrees. In a large bowl, mix together oats, almonds, pumpkin seeds, brown sugar, cinnamon and salt.
* In a small sauce pan, warm honey and oil over low heat. Stir in vanilla.
* Pour honey mixture over oat mixture, and gently stir to combine.
* Spread granola out onto a large baking sheet and bake for 40 minutes, stirring every 10 minutes.
* Allow granola to cool completely. Stir in fruit and enjoy a healthy, well-balanced snack after workout.

Original article here