We know it’s important to stay fuel-up throughout the day and especially prior to exercise. Ensuring muscles get the right amount of protein and carbohydrate post workout, though, aid in recovery and muscle growth. In addition, it helps prepare the body for the upcoming workout. Here are three beneficial reasons why you should focus on fueling up post workout.
Muscle Glycogen
The body is depleted of valuable muscle glycogen (stored carbohydrate) following a workout and it is important to replenish depleted glycogen stores especially following a workout.
The amount of carbohydrate and protein consumed post workout depends on the involved activity (i.e. strength training/endurance workout), intensity of the exercise session, what the training goals are and the bodyweight of the individual.
Carbohydrate Intake
According to Christopher Jensen, PhD, MPH, RD, you should consume 0.5 to 0.7 grams of carbohydrate per pound of body weight after training. He suggest repeating this at two hour intervals for up to 6 hours if you plan on intense training again within the next 24 hours, otherwise resume normal meals within two hours.
Protein Intake
As for protein intake, it has been reported that consuming 15 to 25 grams of protein (along with carbs) as soon as possible after endurance exercise is optimal. Dr. Jensen suggests following the “20/20 Rule” – that is – consume 20 grams of protein within 20-minutes of completing your training.
Research Suggests
According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately post exercise.
References
Roy BD, Tarnopolsky MA. (1998). Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol. 84:890–896.
Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ. (1993). Glycogen resynthesis in skeletal muscle following resistive exercise. Medicine and Science in Sports and Exercise. 25:349–354.
Stay Strong Together
Jefit, named best strength training app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. We offer a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
Read the scientific paper published in the Journal of Medical Internet Research using the Jefit app. Also, a great Jefit app review was recently published by MUO that can be found here.
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