Bonk Breakers, beer and softball – Recover right!

By Team Bonk Breaker Athlete Carly Johann

My favorite way to recover from a tough workout, or even long day at work, is with a great beer. I live by the quality above quantity adage, so my beers of choice are craft brews from all over the states. However, we all know how important protein is as a rebuilding block for muscles post-workout. For this reason, I am fond of pairing my brew with a Bonk Breaker protein bar. This little snack gets me the quick carbs and proteins I need to recover fast and get ready for the next day – whatever it may bring!

Let’s take a quick detour for the basics of recovery nutrition:

3 R’s – Refuel, Rehydrate, Rebuild

15-30 minutes
The amount of time during which you should begin your recovery nutrition routine following training or competition

20-24 oz
The amount of fluid you want to take in per pound lost during exercise

2:1

The minimal carbohydrate to protein ratio you want to consume after activity to jumpstart recovery (the literature supports 2:1 to 4:1, depending upon intensity and duration)

References: 1. The New Science of Recovery Nutrition by Amanda Carlson-Phillips

For last weekend’s long run, I chose to run in the park near my husband’s softball game. I got there early to get in my 13 miler, and gave him my recovery snack and dry clothes so I could watch the game in comfort after the run. (Side note: combining my training with his activities like this has helped a lot in creating a great work/life balance for us).

I had a tough run in dry, windy 85 degree heat. Poor, poor southern Californians! After a warm-up, I executed 4 x 10 mins at roughly 10k pace, then a 20 minute tempo block, before cooling down. I was able to get in the intervals at the prescribed paces, but with significant effort and visions of beer dancing in my head.

(Strava link: https://www.strava.com/activities/242450005)

Once finished, I changed in the car and took my snack to the bleachers to watch the team win and move onto the next round of the playoffs. While cheering, I enjoyed a Cookies and Cream Bonk Breaker (250 cals, 13g protein, 34g carbs) with a Deception Blonde Ale (est. 130 cals, 17 carbs) from Black Market Brewing Company, along with a large bottle of water. This particular blonde ale has become a summer favorite. It is light-bodied, yet creamy with a full, velvety smooth mouthfeel. Slight hints of lime and coconut add to the subtle sweetness. Alongside of the sweet cookie and white chocolate flavors in the bar, I had a fantastic dessert/snack/reward, with approximately a 4:1 carb to protein ratio, which helped me recover and get ready for the next day.

by bonkbreaker

Leave a Reply

Your email address will not be published. Required fields are marked *