Recovery nutrition guide -
Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown 1 , 2 , 3 , 4 , 5 , 6.
Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue 1 , 7 , 8 , 9 , Depending on your body weight, grams of protein every 3 to 4 hours is recommended 1.
In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery 1. One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes The rate at which your glycogen stores are used depends on the activity.
For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports running, swimming, etc.
Eating a high carb diet of 3. Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time 10 , 11 , 12 , Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis 13 , Early studies found benefits from consuming the two in a ratio of 3 to 1 carbs to protein.
When rapid recovery is necessary under 4 hours , current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.
Recommendations for carb intake are targeted to the needs of endurance athletes. There is not enough evidence to say whether you should limit fat intake after a workout 1.
Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits.
For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis.
Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this. However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours Also, recovery is not just about what you consume directly after working out.
When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3—4 hours Eat your post-workout meal soon after exercising, ideally within a few hours.
However, you can extend this period a little longer, depending on the timing of your pre-workout meal. Choosing easily digested foods will promote faster nutrient absorption.
Combinations of the foods above can create great meals that give you all the nutrients you need after exercise. It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
It is important to get water and electrolytes after exercise to replace what was lost during your workout. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies.
Eating the right foods before a workout can maximize performance and speed up recovery. Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise.
This article…. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery. Here are some guidelines on how to fuel…. Though much attention is centered around what to eat before running, what you eat afterward is equally important.
Here are the 15 best foods to eat…. Caffeine is a powerful substance that improves exercise performance. Here is an evidence-based review of how it works. Current recommendations suggest that the recovery meal include between 1.
A pound 91 kilogram athlete should consume between grams of carbohydrate. Though recommendations are based on body weight, the amount of carbohydrate consumed for recovery should consider the intensity and duration of your workout, as well as your personal goals.
Unlike carbohydrate, the amount of protein recommended as part of the recovery meal is not based on body weight. It is based on total grams and is the same for athletes all different types of athletes. In addition to the carbohydrates, the recovery meal should include between 15 grams of protein.
Last but definitely not least, is rehydration. Most athletes finish training with a fluid deficit requiring a significant amount of fluid to restore fluid balance. The recommendation is to consume ounces of fluid for every pound lost during exercise.
That works great for athletes that weigh themselves before and after activity, and know how much weight they lost. As a general guideline, drink a minimum of cups of fluid in the first minutes after exercise.
Heavy sweaters will likely need more. An easy way to get both is by drinking an electrolyte replacement beverage or a sport drink. If you prefer to drink water, incorporate some sodium rich foods into your snack or meal. Below is an example of how to calculate the carbohydrate needs of an athlete based on body weight.
The intensity, duration, type of activity and level of training all play a role in how much glycogen was used to fuel your workout. While some athletes will benefit from rushing to the recovery station, another would be fine waiting until their next balanced meal. Rather than getting caught up in the calculation, keep it simple and focus on pairing a protein and a carbohydrate together along with fluid.
Then, be sure to get a well-balanced meal within hours of finishing your activity. The recovery meal should include carbohydrates, protein and fluid.
But, the amount you eat and drink will vary from one athlete to another. If you are taking snacks and meals for a long day of competition, make sure to have a quality cooler and some ice packs to keep cold foods cold.
Take a variety of shelf-stable foods that you can pair together to make a high-quality recovery meal. A sandwich with juice and pretzels, as I showed in the example above, is a great recovery meal.
You could also make a balanced smoothie or shake or make a yogurt bowl with Greek yogurt with granola and fruit. If it will be an hour or two until you eat, have ounces of chocolate milk immediately after activity to start the recovery process, then get the remained of your nutrition from a balanced meal once you are home.
Read why chocolate milk makes great recovery fuel. For some balanced snack ideas, check out my article, Ten Snack Ideas For Athletes or Ten Snacks With Grams Of Protein. Really awesome article. You have written everything in very detail.
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What Is Recovery Nutrition Recovery nutrition is the term used to describes the food an athletes eats after exercise. How Soon After Exercise Should You Eat? Who Needs Recovery Nutrition? What Should You Not Eat After-Exercise? How Much Carbohydrate, Protein And Fluid Should A Recovery Snack Include?
Examples of Foods To Eat For Recovery The recovery meal should include carbohydrates, protein and fluid. For some balanced snack ideas, check out my article, Ten Snack Ideas For Athletes or Ten Snacks With Grams Of Protein Please follow and like us:.
MICHELLE L LEWIS on August 10, at am. Great read! Heather on August 10, at am. Thank you, Michelle. Jhon David on September 27, at am. Submit a Comment Cancel reply Your email address will not be published. Search for:. Welcome to My Blog. My blog is where I share simple recipes and healthy living tips to help and inspire others to live their best life.
Most athletes understand the Recovery nutrition guide nutritjon eating before exercise. The nutrients Guied your pre-event Cayenne pepper for skin health or snack provide nutrtion for your training or competition. Gudie, what about the importance of eating after activity? From my experience as a sports dietitian, the purpose of recovery nutrition is not as understand. Recovery nutrition is the term used to describes the food an athletes eats after exercise. There are three main goals of recovery nutrition. One is to replenish the liver and muscle glycogen stores that were used or depleted during activity.Nutrition Recoovery. Recovery is the return to a guode state of health, mind, or nutrtion. Optimal tuide is best attained through an integrative Recvoery, Recovery nutrition guide on Recvoery, sleep, and stress management.
Macronutrients 3. Giide 4, Recovery nutrition guide. Hydration 5. Nutrient Recovery nutrition guide 6. Nutritipn calories is the foundation of the repair process. Optimize your energy by focusing on the 3 Ts:. Recoveyr Focus on carbohydrates for energy and glycogen restoration, adequate-protein nugrition repair and guidde protein synthesis, Nutritional needs during growth spurts healthy fats to minimize Caffeine and lactate threshold and nutrigion overall health.
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Burke, L. et al. Carbohydrate dosing relative to resistance guife should be nutririon with tuide intensity guidelines outlined above. Read also: Are Carbs Really That Bad for You? Optimum protein consumption is key to stimulating muscle protein synthesis and facilitating repair.
Protein recovery guidelines for strength training include:. Dreyer, H. You might be interested: Recipes for Gaining Muscle. During the recovery process, fats are important as an energy source, hormone production, and inflammation reduction.
The Standard American Diet SAD is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than closer to Saturated fat should come from grass-fed, pasture-raised animals. Olive and avocado oils are good choices for cooking.
Simopoulos, A. Athletes should consume 20 to 35 percent of their calories from fat. See how to track macros in this blog post. Micronutrients include vitamins and minerals. They are required in small quantities to ensure normal metabolism, growth, and physical well-being.
Phytonutrients, also called phytochemicals, are chemicals produced by plants. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, cocoa, whole grains, and many spices.
Phytonutrients can aid in the recovery process due to their anti-inflammatory properties. Reactive oxygen species ROS and reactive nitrogen species RNS are free radicals that are produced during exercise that can cause skeletal muscle damage, fatigue, and impair recovery. However, ROS and RNS also signal cellular adaptation processes.
Many athletes attempt to combat the deleterious effects of ROS and RNS by ingesting antioxidant supplements e. In addition, antioxidant supplementation can have harmful effects on the response to overload stress and high-intensity training, thereby adversely affecting skeletal muscle remodeling following resistance and high-intensity exercise.
The bottom line is that physiological doses from the diet are beneficial, whereas supraphysiological doses supplements during exercise training may be detrimental to one's gains and recovery.
Merry, T. Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramps, and dizziness.
During the recovery phase, staying hydrated can help stimulate blood flow to the muscles, which can reduce muscle pain. In addition, hydration can help flush out toxins which can exacerbate muscle soreness. Blend ingredients and chill.
See for more on hyrdation: Hydration: Through The Lens of Fitness. Timing your nutrition for recovery should include ensuring pre-exercise meal s adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and protein balance.
Supplements can help enhance repair, but only when the foundation energy, macros, micros, hydration, and timing is covered. Supplements can be categorized based on how they support not block inflammation as well as their role in muscle, tendon, and bone repair. Inflammation :. Muscle Repair :.
Tart cherry juice has been shown to aid in muscle repair and soreness. Tendon Repair :. Bone Repair :. Recovery smoothie makes about two servings. Blend ingredients and enjoy! Check out Athlete Recovery Techniques for more on supplementation. There are several key performance biomarkers that can be used to monitor training and recovery.
These include:. Nutrition and metabolic health 2. Hydration status 3. Muscle status 4. Endurance performance 5. Injury status and risk 6. Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk.
Keep these in mind when you are doing active recovery work. Beelen, M. Nutritional strategies to promote postexercise recovery. International journal of sport nutrition and exercise metabolism, 20 6 Bubbs, M. PEAK: The new science of athletic performance that is revolutionizing sports.
Chelsea Green Publishing. Sports Medicine Auckland, N. Clark, M. NASM essentials of personal fitness training. Currell, Kevin. Performance Nutrition. Crowood Press April 1, Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle.
American Journal of Physiology-Endocrinology And Metabolism, 2EE Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, Lee, E.
Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 Malta, E. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis.
: Recovery nutrition guide| Eating For Post-Workout Recovery | Vitamins and minerals are micronutrients, while the macronutrients you need are protein, fat, carbohydrates and water. The human body needs 13 different essential vitamins to stay healthy. They are categorized by fat solubility or water solubility. Fat-soluble vitamins are:. The other type of micronutrient is minerals. Within this category is another division: major and trace minerals. The major minerals are:. These minerals allow your body to keep appropriate hydration levels, plus healthy hair and bones. The trace minerals you need are:. Proteins are often referred to as the building blocks of the body. While it is most closely associated with muscle building, protein is found in every cell of the body , from bones to skin and hair. Proteins are composed of a variety of amino acids. Your body is able to synthesize some of the amino acids on its own, but there are several you can only absorb from food. The body needs varied sources of protein for optimal function. Fat has gotten a bad rap in recent decades, as it can be associated with weight gain and poor health. However, it is essential to distinguish between unhealthy saturated or trans fats and healthy fat types like monounsaturated and polyunsaturated fats. Healthy fats are necessary for:. Carbohydrates, or carbs, are another nutrient that has been targeted for heavy reduction or elimination by diet fads. However, carbohydrates are essential for the function of the central nervous system and brain. Foods that include bleached flour and sugar should be avoided, while complex carbohydrates like whole grains and starchy vegetables should be heavily incorporated into a diet for recovering alcoholics or addicts. While the body can withstand malnutrition for weeks, if not longer, dehydration quickly becomes a matter of life or death. Critical examples include facilitating brain function, improving mood, flushing out toxins and transferring nutrients between cells. The National Academies of Sciences, Engineering, and Medicine suggest Neuroplasticity is a key concept in addiction recovery. Once addiction has forced changes in the brain, however, it damages neuroplasticity and makes it much harder to adapt to sobriety. Additionally, the adaptations that the brain develops disrupt crucial neuropathways, decreasing neurotransmitters and their ability to move normally through the brain. Brain imaging studies have revealed that drug addiction disrupts connectivity between different parts of the brain, making it more difficult to re-stabilize healthy neurotransmission during recovery. Fortunately, adequate nutrition can improve neuroplasticity by helping the brain replenish normal amounts of neurotransmitters. Here is how the building blocks of nutrition help restore plasticity to the brain:. The majority of evidence-based treatment programs understand the importance of nutrition for recovering addicts and incorporate nutrition plans to help clients heal more fully. Designing a meal plan that is balanced and satisfying is one way to significantly improve the experience of treatment. The steps in nutrition incorporation vary between treatment centers, but you can expect a process similar to the steps below:. As part of the intake process, clients meet with a physician for a review of health history and discussion of the specific issues related to substance abuse. The review should include a talk about eating habits and weight that touches on:. As the brain is working to re-balance itself after chronic drug and alcohol abuse, the stress hormone cortisol is over-produced and can deplete critical nutrients, including:. Once specific deficiencies have been targeted, the nutritionist can plan meals designed to replenish the missing nutrients while also providing the client with well-balanced amounts of all six essential nutrients. The development of a nutritional plan for those in recovery involves planning out meals and determining an appropriate meal schedule that meshes with other activities in the treatment plan. This also involves taking into account any issues the client has around food, including eating disorders. Depending on individual needs, the plan may leave room for snack times, or it may be a better option to restrict intake to three times per day if the client has issues with things like binge eating. Determining nutritional needs and providing healthy meals is not the only element of nutrition for recovering alcoholics and addicts. A good nutrition plan will help the client learn and practice good habits on their own, such as:. Giving clients the opportunity to practice good eating habits is essential, especially since food addiction can often replace drug addiction. By instilling an understanding of nutrition and supporting healthy habits, a quality addiction treatment program teaches clients to use food as a healthy tool for sustained recovery rather than something that provides instant gratification. The first step in treating addiction to any substance is to remove all traces of the substance from the body. Unfortunately, many people attempt to quit drugs or alcohol on their own, which almost never works. Attempting to go through withdrawal without medical supervision results in a long list of unpleasant symptoms, some of which have dire consequences for nutritional balance. The nutritional side effects of unassisted withdrawal for most substances include the following:. The goal of withdrawal management programs is to provide clients with medical care and sometimes medication in order to maintain the healthiest state possible while the body is eliminating drugs or alcohol. This may include things like an IV drip for hydration or vitamins to keep levels of both stable throughout withdrawal, leading to a smoother transition to treatment. Eating disorders and substance abuse are closely linked. Eating disorders and substance use disorders share multiple similarities in displayed behavior. The escalation of substance abuse comes with increasingly severe cravings and the inability to control consumption despite building negative consequences. In the same manner, those who have bulimia and binge eating disorders experience extreme cravings for food and feel a loss of control when over-consuming. Schedule Appointment. Certified sports dietitian, Taylor Morrison, M. Download the PDF. Below is a guide to creating great recovery snacks. Athletes can use the examples listed or include some of their own favorite foods to build snacks they will enjoy. Provides the body with energy which allows consumed protein to heal tissues and maintain muscle. Protein: used to rebuild or repair worked tissues in the body. Guidelines: As with any workout, carbohydrates are essential to recovery post-weightlifting. To successfully rebuild muscle, special attention should be paid to how much protein is being consumed. Goals: To replace energy stores within 30 minutes after workout and to repair muscle tissue. Recovery Snack Options: One post-workout drink that is equal to about one-quarter of total carbs needed for recovery e. Guidelines: Because HIIT has a higher work rate, more fluids are used and more fuel is burned. That means both will need to be replenished in higher rates than in the other two workouts. Post-workout, a ratio is a good standard to use with carbs and protein e. Evolution Nutrition was built for you—the fitness professional. With research showing that the combination of nutrition and exercise is much more effective than exercise alone at producing and maintaining weight loss, there's simply no way around it—if you want your clients to succeed, you have to address their nutrition needs. Evolution Nutrition is on the leading edge of nutrition science and exercise physiology, and is the only ACE-endorsed nutrition management software in the market. With access to over meal plans and complete client management tools, you'll be the entire solution your clients demand, all while remaining within your defined scope of practice. See it today at www. Sign up to receive relevant, science-based health and fitness information and other resources. Get answers to all your questions! Things like: How long is the program? by Evolution Nutrition on January 13, Filter By Category. View All Categories. View All Lauren Shroyer Jason R. Karp, Ph. Wendy Sweet, Ph. Michael J. |
| Nutrition for Muscle Repair and Recovery | Yet, if you Muscle recovery nutrition like most people, you may not realize that Recogery meals nutrktion can contribute to an nutfition in Rcovery body. Here are the 15 Recovery nutrition guide foods to eat…. Waiting 3 hours post-exercise did not increase glycogen synthesis. The athlete ought to sample different prework-out meals during various training intensities as trials for what works. Before that, the athlete should drink enough water and fluids so that urine color is pale yellow and dilute-indicators of adequate hydration. LEA can be unintentional, intentional, or psychopathological e. Smith-Ryan, A. |
| Recovery Nutrition - Sports Dietitians Australia (SDA) | Stimulant use such as crack, cocaine , and methamphetamine reduces appetite, and leads to weight loss and poor nutrition. Foods that include bleached flour and sugar should be avoided, while complex carbohydrates like whole grains and starchy vegetables should be heavily incorporated into a diet for recovering alcoholics or addicts. Fat also promotes feeling of fullness, which can get in the way of eating enough carbohydrates and protein. Before that, she worked as a community nutritionist, speaker and health educator. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Annesi Shannon Fable Jonathan Ross Natalie Digate Muth Cedric X. The lack of fat in tofu creates less work for the liver in the digestive process, allowing better healing. |
| Recovery Nutrition | That recommendation came after sports science researchers discovered that skeletal muscle sensitivity is heightened after strenuous activity and that muscles are able to take up and metabolize nutrients more readily within that time frame. Eating a well-balanced meal or snack within 2 hours is adequate to promote muscle recovery. For other athletes, though, the best time to eat for recovery is immediately after exhaustive activity, or within the minute window. Recovery nutrition is also important for novice, competitive athletes who are trying to improve performance. Remember that glycogen is stored in muscles. The more muscle mass an athlete has, the more glycogen they are likely capable of storing. Research shows that well-trained athletes have a greater glycogen storage capacity than novice or less trained athletes. Another group of athletes that can benefit from eating a recovery snack or meal immediately after exercise are those trying to increase muscle mass, or gain weight in general. Having a small or large snack as soon as activity is finished is another opportunity to get the nutrients needed for weight gain. One of the biggest misconceptions is that large amounts of protein are needed after exercise. Despite popular believe, the most important nutrient to include in your recovery meal or snack is carbohydrate. They play a much bigger role in recovery than most athletes realize. Carbohydrate rich foods help to replenish glycogen — the muscle fuel that was used during activity. Protein helps to stimulate muscle protein synthesis and spare protein breakdown. That fuel comes from carbohydrates. Once your muscle glycogen stores have been replenished, the next important piece of recovery can begin- the rebuilding of muscle tissue. Protein rich foods provide the amino acids essential to repair muscle tissue after strenuous exercise. Laboratory based studies show that muscle protein synthesis is optimized in response to exercise when high-biological protein is consumed. Adequate refueling with carbohydrates and protein in the immediate post-workout period may support glycogen restoration and muscle protein synthesis and repair. Not to mention, overall energy. Rehydrating after activity is a critical part of recovery. Eat a well-balanced meal or snack that provides carbohydrates, protein, some dietary fats and a wide variety of vitamins and minerals. Basically, eat a balanced, nutritious meal. The recommendation to limit fat as part of the recovery meal serves a few purposes. For one, eating too much fat can slow down the digestion, absorption and metabolism of the carbohydrates and protein you eat with the meal. Fat also promotes feeling of fullness, which can get in the way of eating enough carbohydrates and protein. Since the goal of recovery nutrition is rapid repletion of glycogen, you want to limit anything that slows down that process. Post-training protein shakes are a popular choice among athletes. Nutrition advice gets pretty precise for competitive athletes. Current recommendations suggest that the recovery meal include between 1. A pound 91 kilogram athlete should consume between grams of carbohydrate. Though recommendations are based on body weight, the amount of carbohydrate consumed for recovery should consider the intensity and duration of your workout, as well as your personal goals. Unlike carbohydrate, the amount of protein recommended as part of the recovery meal is not based on body weight. It is based on total grams and is the same for athletes all different types of athletes. In addition to the carbohydrates, the recovery meal should include between 15 grams of protein. Last but definitely not least, is rehydration. Most athletes finish training with a fluid deficit requiring a significant amount of fluid to restore fluid balance. The recommendation is to consume ounces of fluid for every pound lost during exercise. That works great for athletes that weigh themselves before and after activity, and know how much weight they lost. As a general guideline, drink a minimum of cups of fluid in the first minutes after exercise. Heavy sweaters will likely need more. An easy way to get both is by drinking an electrolyte replacement beverage or a sport drink. If you prefer to drink water, incorporate some sodium rich foods into your snack or meal. Below is an example of how to calculate the carbohydrate needs of an athlete based on body weight. The intensity, duration, type of activity and level of training all play a role in how much glycogen was used to fuel your workout. While some athletes will benefit from rushing to the recovery station, another would be fine waiting until their next balanced meal. Rather than getting caught up in the calculation, keep it simple and focus on pairing a protein and a carbohydrate together along with fluid. Then, be sure to get a well-balanced meal within hours of finishing your activity. The recovery meal should include carbohydrates, protein and fluid. But, the amount you eat and drink will vary from one athlete to another. Post-exercise recovery nutrition may or may not be something you pay close attention to. Or maybe, it just depends on the day. Exercise depletes our energy stored as glycogen in the muscles and liver. Exact quantities of stored glycogen vary with body size but we store approximately g of glycogen in the muscles and a smaller, but still significant, g in the liver. When glycogen stores have been depleted through high-intensity or prolonged exercise 1. In very simplistic terms, the body breaks carbohydrates down into glucose a type of sugar. This provision of carbohydrates stops the body from looking for energy elsewhere e. the muscle. The rate of carbohydrate ingestion which optimises recovery and maximises the rate of glycogen resynthesis has been pinpointed to plateau at ~1. Image Credit: Unsplash copyright free. Bear in mind that matching your carb intake to your activity level is important. On hard, heavy training days, a higher intake of carbohydrates is warranted, whereas a lower amount might be better on lighter, easier training days. Including some protein in your post-exercise meal helps repair exercise-induced damage to tissues, like muscle, and may help accelerate the uptake of carbohydrates. For most people, supplementation i. protein shakes, powders is not needed. Adequate recovery can be achieved without consuming super high amounts of protein, but some is definitely helpful. Research which has looked specifically at the post-exercise period has shown that around 20 grams of protein maximises results. The one caveat of this was athletes with higher levels of muscle mass who might benefit from an intake of up to 40 grams. Image Credit: Pexels copyright free. When making food choices, remember that protein can come from many different sources and mixing up your protein intake with some high- and low-fat sources can help to hit high and low calorie days depending on your demand. The timing of post-exercise feeding is a hot topic. This concept for carbohydrates was first introduced in the s by Sports Scientist, John Ivy. His research team saw a significant increase in the rate of glycogen storage when carbohydrates were fed immediately after exercise compared to a two hour delay. This finding sparked the idea that athletes could capitalize on their recovery if they took advantage of this early window of opportunity. In practice this means that only an athlete looking to train or compete within that first eight-hour post-exercise period would benefit from rapid feeding. Come the next day, our glycogen stores will have readjusted to the same level again and should be good to go. Under these circumstances, opting for carbohydrates with a high glycemic index GI is advantageous. High GI carbohydrates are foods which are broken down rapidly and affect your blood sugar levels quickly. |
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