After Exercise Recovery Foods and Recovery Drinks Research shows that consuming a 4:1 ratio of carbohydrate to protein after exercise results in higher glycogen stores than consuming carbs alone. Consuming more protein, however, slows rehydration and glycogen replenishment, so the 4:1 ratio seems ideal for endurance athletes who train daily. Sports recovery foods and drinks are handy, but expensive. You can get similar benefits with a snack or meal comprised of whole grains, fruit, and dairy. Try these snack options after exercise: 1 medium banana and glass of low-fat milk. A bowl of granola with 1 C low-fat milk. Low-fat yogurt with 1/2 C of fresh berries. Almond butter on whole wheat toast. A bowl of whole grain cereal with low-fat milk. After-exercise recovery foods and drinks can help athletes recovery quickly after a workout and get ready for the next workout or competition. The following list includes tips to help endurance athletes quickly replenish depleted glycogen stores, rehydrate and repair muscle tissue after exercise. Youll learn some of the better choices in recovery foods and recovery drinks and the optimal timing for consuming recovery foods. Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently. Hydration After Exercise The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink (either water of a sports drink) is to: Weigh yourself before and after exercise and replace fluid losses. Drink 20-24 fl oz water for every 1 lb lost. Eating After Exercise It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen. Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau. Carbohydrate Plus Protein Speeds Recovery Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink. Protein Needs After Exercise Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. Bottom Line If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 30 minute window.
Posted on: Sat, 30 Aug 2014 04:09:55 +0000
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