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. |
