Training & Nutrition - Recovery drink/meal - when not to use?

So we all know that "you should eat/drink a recovery snack withing 30 minutes of your workout." Then some people go on to tell you about the carb/protein ratio etc. My question is, how much of a workout warrants a recovery meal/snack? I know it obviously depends on intensity, but what about the moderate workouts people squeeze in during a lunch break? Some days I just have time to hop on the treadmill and put in about 1 - 1.5 miles during a lunch break. Its enough to get my HR going, but does that warrant a recovery snack? I've personally been using the common sense method of "if I feel used and abused after a workout", then i go for the recovery.

IMO, if you've burned less than 500 calories (approx. 1 hour on the bicycle or treadmill) and if you eat normal meals, you don't need a recovery meal/snack at all. You probably don't even need one if you've spent 2 hours or less on the bicycle or treadmill, depending on intensity of course.

In your case, if you can manage 1-1.5 miles during your lunch break, just eat your normal lunch. You don't need anything extra.


OK, to back up what I just said ......

This article says that recovery meals/snacks are required for exercise that lasts longer than 90 minutes.
http://www.youcanbefit.com/recovery.html

This article has a chart for the amount of carbs to consume in a recovery meal when the exercise lasts 2 hours, 4 hours, and 6 hours ... so nothing less than 2 hours.
http://www.e-caps.com/za/ECP?PAGE=ARTICLE&ARTICLE.ID=1278&OMI=10126,10071&AMI=10126&RETURN_URL=%2Fza%2FECP%3FPAGE%3DTRAININGTIPS%26OMI%3D10126%2C10071%26AMI%3D10126&RETURN_TEXT=Performance%20Tips

It's always good to eat right after a workout. However, for short workouts don't increase the total amount of calories you eat that day. Machka is right in saying "nothing extra" but saying "nothing after workouts less than 2 hours" is wrong.

Compare two identical people who both do the exact same workout and eat the exact same amount of food each day. One eats three regular meals, the other has a snack after exercise and slightly smaller meals to keep the total number of calories equivalent. The one who has a snack after exercise will recover faster than the delayed feeder.

In your case I would just eat your normal lunch after the workout; let your regular food be your recovery food!

I've personally been using the common sense method of "if I feel used and abused after a workout", then i go for the recovery.I think you have it right.

There is one variable that determines most everything else. Only you can estimate your pre-workout hydration status and post workout status. Fluid replenishment always takes precedent over any recovery strategy, regardless of exercise intensity or total caloric expenditures.

basically you might as well eat after your workout if you are going to eat at all but i would skip the high gi specific stuff unless its over 90 mins