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The following chart gives you an idea of calorie expenditure at different speeds: Average Speed (mph) Coefficient(cal./lb./min.) 15 0.0561 garden accents 16 0.0615 17 0.0675 18 0.0740 garden accents 19 0.0811 20 0.0891 21 0.0975 23 0.1173 25 0.1411 10. For optimal recovery after a glycogen-depleting workout, consume approximately 1/2 garden accents gram of high-glycemic carbohydrate and 1/8 gram protein per pound of lean body weight or approximately 200-400 calories within 30 minutes of exercise. This 30-minute window is essential since our body is very sensitive to the hormone insulin, which helps shuttle carbohydrate into our depleted muscles. Example recovery foods include low-fat chocolate milk, nutrition beverages such as Gatorade Nutrition Drink or Slim Fast, energy bars, peanut butter and jelly sandwiches, and a banana with low-fat cottage cheese.
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