Post Workout Nutrition
Carbohydrate loading and hydration are essential to post-workout to re-energize your body, replenish muscle glycogen stores, protect lean muscle mass, and improve performance and endurance over time.
Muscle tissue is most receptive to carbohydrate loading immediately after high-intensity exercise.
Glycogen synthesis is at its peak within the first 15-30 minutes post-exercise and optimized when carbohydrates are combined with a small amount of protein.
Muscle tissue is most receptive to carbohydrate loading immediately after high-intensity exercise.
Glycogen synthesis is at its peak within the first 15-30 minutes post-exercise and optimized when carbohydrates are combined with a small amount of protein.
Post exercise, choose foods that contain simple carbohydrates, such as fruits, sports drinks, milk products, and certain vegetables. Simple sugars are quickly digested and absorbed and rapidly stored as muscle glycogen when consumed immediately post-workout.
Eating a proper snack and re-hydrating will decrease recovery time and improve the quality of your next training session.
The Basics of Post Workout Nutrition
Eating a proper snack and re-hydrating will decrease recovery time and improve the quality of your next training session.
The Basics of Post Workout Nutrition
|
It's All About Timing Begin eating or drinking within the first 15-30 minutes following exhaustive exercise. Aim for 50-150 g of carbohydrate (1g/ kg body weight). (This recommendation is doubled for endurance and competitive athletes who should also continue consuming 1g carbohydrate/kg body weight every 2 hours for the 6 hours following exercise to optimize glycogen resynthesis). |
|
Fast Acting Carbs Post workout, choose foods that contain simple or fast-acting carbohydrates such as
These foods contain carbohydrates readily absorbed from the gut, allowing muscle glycogen synthesis to begin almost immediately. |
|
|
A bit of protein....not to much
Research shows that including a small serving of protein (about 8 grams) in combination with carbohydrates immediately post-workout is optimal to increase muscle glycogen re-synthesis. You can choose proteins foods such as
Protein is essential for repairing and building new muscle tissue, but post workout carbohydrates remain the most important nutrient needed because they replenish muscle glycogen and provide energy for muscle growth and repair. |
|
|
Hydrate Drink at least 250-500 mL (1-2 cups) of fluid post-exercise. Endurance and competitive athletes should weigh themselves post-competition and drink 1 litre (4 cups) of fluid for every kg (2.2 lbs) of weight loss. |
|
The Simple Post Workout Snacks
