Post-Exercise Recovery Meal to Boost Fitness Levels
- Date: 2007-04-23 - Word Count: 399
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How may people do you see spending an hour, maybe more, at their health club pouring on the sweat and the exercise intensity. Do you ever wonder why many of these people don't make changes in their outward appearance as often as they should? Improper post-exercise recovery nutrition is usually part of the answer.
Many people think all they need to eat is a high carbohydrate meal after they workout to replenish glycogen (the muscle's storage form of energy). It's true that a fast acting carb/sugar source is needed for just this reason, but so is protein. Protein provides the special amino acids to rebuild the muscle cells damaged during exercise and slow muscle breakdown.
Most of the protein should be readily absorbable such as whey. You can also add some longer lasting protein such as casein from milk. Eating too much protein has a negative effect of slowing rehydration and lowering glycogen levels, so more isn't better.
Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per one kilogram of body weight maximizes glycogen synthesis and also accelerates protein repair. Unless you've had a really long, exhaustive workout, 0.8 g/kg body weight should suffice. Protein is recommended at 0.2g to 0.4g per kg body weight. Remember that your choices of both carbs and protein should come from readily absorbable sources.
There is a 1-2 hour window of opportunity to get these nutrients into your system after a workout. They will be most effective at storing glycogen, rebuilding muscle and slowing protein breakdown when consumed within 15 minutes after your workout. The effect is smaller after 30-60 minutes and even less after an 1-2 hours. After 2-3 hours taking a sports recovery meal/drink will have no more effect than drinking water or taking nothing at all.
If you want to get the most out of those hard workouts make sure you have a post workout meal/drink consisting of both fast absorbing carbs such as those found in sports drinks and easily accessible proteins like those found in whey. Without these two nutrients your muscles cannot optimally rebuild themselves or replenish energy sources. The gains in protein and glycogen are extremely significant and you'll notice an increase in your fitness results in no time.
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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more expert advise on nutrition for optional performance go to http://www.aerobic-exercise-coach.com
Many people think all they need to eat is a high carbohydrate meal after they workout to replenish glycogen (the muscle's storage form of energy). It's true that a fast acting carb/sugar source is needed for just this reason, but so is protein. Protein provides the special amino acids to rebuild the muscle cells damaged during exercise and slow muscle breakdown.
Most of the protein should be readily absorbable such as whey. You can also add some longer lasting protein such as casein from milk. Eating too much protein has a negative effect of slowing rehydration and lowering glycogen levels, so more isn't better.
Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per one kilogram of body weight maximizes glycogen synthesis and also accelerates protein repair. Unless you've had a really long, exhaustive workout, 0.8 g/kg body weight should suffice. Protein is recommended at 0.2g to 0.4g per kg body weight. Remember that your choices of both carbs and protein should come from readily absorbable sources.
There is a 1-2 hour window of opportunity to get these nutrients into your system after a workout. They will be most effective at storing glycogen, rebuilding muscle and slowing protein breakdown when consumed within 15 minutes after your workout. The effect is smaller after 30-60 minutes and even less after an 1-2 hours. After 2-3 hours taking a sports recovery meal/drink will have no more effect than drinking water or taking nothing at all.
If you want to get the most out of those hard workouts make sure you have a post workout meal/drink consisting of both fast absorbing carbs such as those found in sports drinks and easily accessible proteins like those found in whey. Without these two nutrients your muscles cannot optimally rebuild themselves or replenish energy sources. The gains in protein and glycogen are extremely significant and you'll notice an increase in your fitness results in no time.
--
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more expert advise on nutrition for optional performance go to http://www.aerobic-exercise-coach.com
Related Tags: carbohydrates, sugar, whey, post-exercise recovery meal, glycogen storage, rebuild protein, recovery drink, casien, sports drinks
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