the second nutritional step in recovery

For some time now we have emphasized and been committed to the importance of nutrition in recovery.  All of us know how hugely important it is to get ~50 grams of carbohydrate and ~12 grams of protein inside the 45 minute window after practice to jumpstart recovery.  But we now need to understand and commit to the second nutritional step in recovery - the next four hours or so after practice.  Intake of carbohydrate and protein during this period is equally important.  More specific guidelines will be developed and distributed, but some information recommends consuming another ~50 grams of carbohydrate every hour for 4-6 hours after the workout.  At a minimum you must make sure you follow up the 45 minute post-workout window with a meal within two hours, and that meal should contain a significant amount of carbohydrate, along with protein.  If you have not been taking care of this second step you are not taking full advantage of the recovery process - let's commit to this important second step!

Do not buy into the misguided notion contained in much of the current popular diet/nutrition advice that carbohydrates are bad.

Sluggish days and heavy legs are not an indication that the training is too much, rather they are signs that recovery has been too little!  Very likely you have depleted your glycogen stores by not replenishing them at a high enough rate.  Think about your nutritional recovery strategy with regards to both steps of the process.  And remember that adequate hydration is also vital to the process.

For high performance endurance athletes, carbohydrate intake and hydration are crucial!

Now some important notes:
*Freshman - make sure you have 'final certification' with NCAA Eligibility Center.  Some of you are missing final transcripts from your high school and some of you have not had your SAT/ACT test scores sent directly to the NCAA Eligibility Center.
*While the specific times will be sent soon, remember these important dates:
Sunday August 18 - physicals in the AM
Sunday, August 18 - freshman athletic academic orientation in early afternoon
Sunday, August 18 - team meeting with the Compliance Office at 4:00 PM
Tuesday, August 20 - first official team practice, time - tbd