Recovery Nutrition Recovery from intense activity requires nutrients that will replenish muscle glycogen stores, body water, electrolytes and triglyceride stores in skeletal muscle. Proper nutrition during the recovery period is essential for rapid and effective recovery and for optimal performance at the next event or workout. During a heavy workout or competition, an individual weighing 130 to 160 pounds could lose the following: Water: 2,000 gm (1,000 to 3,500 gm) Sodium chloride: 5 gm Muscle glycogen: 200 gm (150 to 250 gm) Liver glycogen: 50 gm Intramuscular triglyceride: 75 gm (50 to 100 gm) Adipose tissue triglyceride: 50 gm For muscle glycogen recovery, the following is recommended: Within 15 minutes after stopping exercise, eat 50 to 100 gm rapidly absorbed carbohydrate, along with 10 to 20 grams of protein. Appropriate foods could be yogurt with fruit, a protein shake made with fruit, a sandwich with a glass of fruit juice, etc. Continue eating 50 to 100 gm carbohydrate, plus 10 to 20 grams of protein every 2 hours until the next complete meal. For the day, eat 400 to 800 gm carbohydrate. The exact amount will vary, depending upon the intensity and duration of the training. It is valuable to choose nutrient-rich carbohydrate foods and to add other foods to recovery meals and snacks to provide a good source of protein and other nutrients. These nutrients may assist in other recovery processes and, in the case of protein, may promote additional glycogen recovery when carbohydrate intake is suboptimal or when frequent snacking is not possible. Muscle glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise, as opposed to several hours later, and a rapid rate of synthesis can be maintained if carbohydrate is consumed on a regular basis. Glycogen synthesis is enhanced with the combination of carbohydrate and protein, and this combination also stimulates amino acid transport, protein synthesis and muscle tissue repair. OR in short Can always use some REBUILD ENDURANCE!!!!!!!! With ALL the proper portions that your body needs to help you recover>> goherbalife/dannydickerson
Posted on: Thu, 01 Aug 2013 19:39:44 +0000
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