Friday, April 25, 2014

Post Workout Recovery

Post Workout Recovery
Criticality of Nutrient Distribution and Timing

Your workout isn’t finished until you refuel
Research supports during the 20-30 minutes immediately following a workout your body is most receptive to muscle glycogen and protein synthesis. Glycogen is a type of carbohydrate stored in your muscles and in your liver. During exercise glycogen stores are used for energy and muscles breakdown from stress. Consuming a post workout snack replenishes glycogen stores, supports the restoration and building of muscle tissue, reduces post exercise fatigue, and aids in faster recovery.

Research supports a 3:1 or 4:1 ratio of carbohydrates to protein is most effective in replenishing glycogen stores as well as increases the rate of protein synthesis. Consuming high protein snacks immediately post workout with little amounts of carbohydrates is not as effective for muscle tissue development. Alternatively consuming a snack mostly of carbs and very little protein is not as effective for muscle glycogen replenishment.
All sugar is not the same

Healthy balanced diets for athletes and nonathletes include limiting refined sugars. Processed foods, candy, and desserts are filled with sugar we want to avoid; for this reason sugar has a bad reputation. When it comes to increasing athletic performance sugar can be very effective and aid in workout recovery. Simple sugars such as glucose and fructose are rapidly absorbed and become excellent fuel sources during exercise. Post exercise, glucose especially, is quick to replenish depleted glycogen stores and reduce post exercise fatigue. Selecting natural sources of simple sugars, such as fruit, is recommended over candy or desserts.

Liquid post workout snacks can be consumed fast, aid in rehydration, and may be more portable than solid foods. Based on your preferences solid foods can be equally as effective. Aim for foods rich in glucose, high in glycemic value, and low in fat. The longer the duration and intensity of your workout, the more carbs and protein your body needs. Typically aiming for a 200-300 calorie snack is adequate for most workouts. Low intensity exercise and short duration may only require regular meals to properly refuel stores.
Post Workout Snacks
1 low fat string cheese and 1 apple (122 calories, 20g carbs, 6g protein)
1 cup low fat chocolate milk (170 calories, 25g carbs, 8g protein)
2 oz sliced turkey and 10 crackers (184 calories, 24g carbs, 9g protein)
¼ cup raisins with 1 low fat string cheese (190 calories, 32g carbs, 9g protein)
1 cup cheerios with 1 cup skim milk (191 calories, 34g carbs, 11.5g protein)
1 English muffin, 1 oz turkey, and 2 tbs hummus (219 calories, 30g carbs, 11g protein)
1 cup vegetable lentil soup with 5 crackers (230 calories, 41g carbs, 10g protein)
Smoothie with 1 cup skim milk, 1 tbs peanut butter, ½ banana, and ½ cup strawberries (245 calories, 35.5g carbs, 12g protein)
Low fat fruit flavored Greek yogurt and 1 banana (245 calories, 47g carbs, 15g protein)
1 English muffin, ¼ cup low fat cheese, ½ cup tomato sauce, and 1 cup vegetable soup (320 calories, 52g carbs, 14g protein)
2 waffles, 1/3 cup plain nonfat yogurt and 1 tbs almond butter (334 calories, 36g carbs, 11g protein)
1 plain bagel and 1 hardboiled egg (344 calories, 52g carbs, 16g protein)
¾ cup low fat berry granola with 1 cup low fat plain yogurt (364 calories, 62g carbs, 17g protein)
2 tbs peanut butter, 2 tsp jelly and 2 slices bread (400 calories, 43g carbs, 14g protein)
1 roll, 1 oz turkey, 1oz low fat cheese, spinach, tomato, 8 oz orange juice (400 calories, 67g carbs, 17g protein)

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