Recovering from Exercise with Nutrition Recommendations:. Always seek the advice aith a physician or other qualified health Long-lasting appetite suppressant before beginning any physical fitness or Nutritioj and nutrition related activity. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. CLIF BUILDERS Chocolate Peanut Butter Flavor Protein Bar Minis See Details.

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Recovering from Exercise with Nutrition -

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. Examples might include white bread, cakes and other sweet treats, fruit juices and most breakfast cereals.

It might also mean fast food. An interesting study investigated the differences upon glycogen replenishment and exercise performance when athletes recovered with the same macronutrient carb, fat and protein profile but compared marketed specialised sports supplements versus fast food.

Image Credit: Jonathan Borba via Unsplash copyright free. After four hours of recovery, both strategies initiated the same glycogen restoration and time trial performance showed no differences. Sucrose may be a particularly valuable carb source.

Composed of fructose and glucose, sucrose is able to effectively restore both the muscle and liver glycogen levels. The same minute window of opportunity has been touted. With this in mind, spreading your intake of protein out across the day servings a day can be beneficial particularly as we age.

For some types of fat, this may be true. However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery. Consuming carbohydrates and proteins after exercising helps to encourage muscle protein production, and promote recovery with the best results.

Arrange to eat a snack within the first couple of hours after a workout. Also, remember to replace fluids by drinking water before, during, and after exercise.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Lana Barhum — Updated on November 17, What to eat after exercise and why Importance of the post-workout snack Takeaway Consuming protein foods, carbohydrates, and water within two hours post workout may help the body recover its energy levels.

What to eat after exercise and why. The importance of the post-workout snack. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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A new study looks at how having breakfast before a morning workout affects the body during and after exercise — especially its ability to metabolize… READ MORE. What are the best ways to eat more protein?

Medically reviewed by Natalie Olsen, R. What to know about muscle dysmorphia Muscle dysmorphia can cause a preoccupation with building muscle and the belief that a person's muscles are smaller than they are. Learn more in this… READ MORE.

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