Post-Workout Nutrition

Post-Workout Nutrition Strategies

IsaLean Shake and FruitWhat to eat after exercise to replenish muscle glycogen
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 source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently.

Eating Workout Nutrition

It is also important to consume healthy carbohydrates, such as fruit. within 15 minutes post-exercise to help restore glycogen.

Research has shown that eating 100-200 grams of carbohydrate 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 shows that combining protein with carbohydrate in the two hours after 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 replenishment.

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 Post 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 meal replacement, the latter may be easier to digest and to get the right ratio and meet the 2-hour window.

Jackie's Fitness TipJACKIE’S FITNESS TIP: My IsAgenix shakes are awesome for all of the above, especially when mixed with my IsAgenix Greens!  Replenish Sticks, OJ and fruit. All taste great and they are my secret weapon for Boot Camp pre-and post-workouts! See me for how to make this happen for you too!
Click here for delicious shake recipes!

Return to Nutritional Products/Planning

Visit Us On FacebookVisit Us On Google PlusVisit Us On PinterestVisit Us On Youtube