Nutrition science has come a long way from the days of carb
loading (eating a ton of pasta the night before a marathon). What you eat (and when) has a major effect on
your workout. Eating after you exercise
helps convert your body from a catabolic state (where you break down muscle
tissue), to an anabolic state (where you build muscle tissue back up). What and when you eat are the key factors.
To replace energy stores and help repair damaged muscle
(during training your muscles are broken down, and then rebuilt to become
stronger) you need to eat within 30-45 minutes of your workout. This time period is crucial in helping you
recover. Wait longer and you will not
get the benefit.
As for what to eat, the newest research is showing you need
a mix of carbohydrates and protein. Most
sources indicate a ratio of 3-4 grams of carbohydrate to 1 gram of protein.
Carbohydrates should be a mix of simple and complex (such as
fruits, vegetables and whole grains).
Adding protein can help reduce muscle damage and speed repair. High quality proteins such as those from
milk, chicken, fish, eggs and soy are recommended. Smoothies made with yogurt, pretzels and
hummus or peanut butter, cereal fruit and milk are examples of a good post training
snack.
Post exercise nutrition is especially important for those who work
out frequently and hard. If your
exercise is a 20 minute stroll, you do not have to worry about eating for
recovery. Those who do high intensity
interval training, lift weights or do long endurance activities need to make
post exercise nutrition part of their training.
Do not forget that these foods still count as calories so you may need
to adjust the rest of your eating. Time
and plan your nutrition and you will get much more out of your training.
http://www.ideafit.com/fitness-library/optimal-recovery-after-exercise-nutritent-timingby-keith-b-wheeler-phd-facsm
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