Most people are aware of the benefits of consuming protein post-workout. What is less well known is the key role that carbohydrates play in post-workout recovery.
In order for muscle repair, recovery and adaptation to take place post-workout, the consumption of protein is key.
However, the recovery process is not limited to muscle regeneration, but also includes glycogen and fluid restoration.
Glycogen (muscle glycogen) is the predominant source of fuel for the body during moderate to high intensity level exercises. Glucose is not only an immediate source of fuel, but can also be stored in the liver and muscles.
This stored glucose is in turn utilized during exercise, and can be completed depleted after 1:30 to 2:00 of intense exercise. Regardless of whether you completely deplete your glucose stores or not, some level of refueling will always be needed, in addition to the body's immediate and on-going requirements. By not restoring your depleted glycogen stores, you will be depriving your body of much needed glycogen for your next workout.
How many carbs should you consume post-workout?
A survey of the scientific literature found that the consumption of 0.36g CHO/lb BW/hour immediately post-exercise at 15 to 60 minute intervals during the first 3 to 4 hours of the recovery period is optimal for recovery. That adds up to 260g of carbs for an elite 180lb male athlete for the first 4 hours following a workout. This will allow him to refuel his glycogen stores ahead of the next workout.
Here is a recipe for a delicious and nutritious post-workout Banana Date Ice Cream.
Non-professional athletes who do not train multiple times a day or even every single day evidently do not need to follow such a strict regimen, but these figures highlight just how important the consumption of post-workout carbohydrates are for recovery, and ultimately, fitness goals and ambitions.
Do you think that the importance of carbohydrates is often over-shadowed by the over-emphasis of protein?
Check out our blog posts for more nutrition, fitness and health content.
Why dates are a great vegan and unprocessed mid-workout snack!
What do you think is the most important aspect of post-workout recovery?
In order for muscle repair, recovery and adaptation to take place post-workout, the consumption of protein is key.
However, the recovery process is not limited to muscle regeneration, but also includes glycogen and fluid restoration.
Glycogen (muscle glycogen) is the predominant source of fuel for the body during moderate to high intensity level exercises. Glucose is not only an immediate source of fuel, but can also be stored in the liver and muscles.
This stored glucose is in turn utilized during exercise, and can be completed depleted after 1:30 to 2:00 of intense exercise. Regardless of whether you completely deplete your glucose stores or not, some level of refueling will always be needed, in addition to the body's immediate and on-going requirements. By not restoring your depleted glycogen stores, you will be depriving your body of much needed glycogen for your next workout.
How many carbs should you consume post-workout?
A survey of the scientific literature found that the consumption of 0.36g CHO/lb BW/hour immediately post-exercise at 15 to 60 minute intervals during the first 3 to 4 hours of the recovery period is optimal for recovery. That adds up to 260g of carbs for an elite 180lb male athlete for the first 4 hours following a workout. This will allow him to refuel his glycogen stores ahead of the next workout.
Here is a recipe for a delicious and nutritious post-workout Banana Date Ice Cream.
Non-professional athletes who do not train multiple times a day or even every single day evidently do not need to follow such a strict regimen, but these figures highlight just how important the consumption of post-workout carbohydrates are for recovery, and ultimately, fitness goals and ambitions.
Do you think that the importance of carbohydrates is often over-shadowed by the over-emphasis of protein?
Check out our blog posts for more nutrition, fitness and health content.
Why dates are a great vegan and unprocessed mid-workout snack!
What do you think is the most important aspect of post-workout recovery?
