Stamina may also be an issue if your body is running low on fuel, meaning your workout could quickly turn into a dud. Just enough to get through. Focus on hydration, too, consuming at least 16 to 20 ounces of additional fluid in preparation for the sweating that awaits, says Patton. Fast fact: The average person loses about 1 liter, or 34 ounces, of fluid per hour of exercise. Closer to go time, grab a quick bite to give your body an extra lift.
Food and drink options for 30 to 60 minutes before your workout include:. You just put your body through a lot and depleted its power reserves. Look to grab a quick, protein-packed snack 15 minutes to an hour after your workout to begin refueling. Starting the process right away can help ward off muscle soreness, tightness and cramping. In that case, look for a liquid food option such as a protein drink or chocolate milk. That quick bite should be followed a few hours later by a nutritious meal chock-full of carbs and protein.
Consider it the final rep, mile or lap of your earlier workout. Your next meal a few hours after training also should be packed with proteins and carbs, says Patton. Consider these options:. The rule of thumb is about 4 grams of carbohydrates for every gram of protein per meal, says Patton. The carbs also jack up your insulin levels, which helps to shuttle nutrients into muscle cells, as well as blocking the post-exercise rise in cortisol levels, which would normally have a catabolic effect on your muscles.
Insulin will be spiked, cortisol will be shut down, and glycogen will be restored as the post-workout gods deliver you directly to recovery heaven. This is a quick guide to losing fat, which you can read online or keep as a PDF, that shows you exactly how to lose your gut and get back in shape.
To get a FREE copy sent to you, please click or tap here to enter your email address. Put differently, the speed of post-exercise glycogen synthesis is not important as long as the total carbohydrate need for the day is met.
Unless you were taking part in a race, the rate at which the pump dispenses the fuel into your car is of very little practical significance. The training practices of some athletes, for example, will often demand multiple bouts of exercise targeting the same muscle groups on the same day.
In this case, speeding up the rate at which glycogen is replenished takes on a much greater importance [ 5 ]. You want those muscles ready for action again as soon as possible. In other words, the speed of glycogen restoration is important for some people in certain circumstances. Whey protein, for example, has a much bigger impact on insulin levels than even pure glucose [ 11 ].
But this has little to do with changes in blood sugar levels. Rather, the amino acids in whey trigger insulin secretion directly in pancreatic beta cells.
The branched-chain amino acids, leucine in particular, appear to be the most potent insulin secretagogues. Whey also stimulates the release of a couple of gastrointestinal hormones known as GIP and GLP-1, both of which have the effect of raising insulin levels [ 13 ]. In one study, taking 50 grams of carbohydrate with 25 grams of whey protein after exercise failed to stimulate muscle protein synthesis or inhibit protein breakdown to a greater extent than 25 grams of protein alone [ 3 ]. The rise in insulin from protein alone is enough to inhibit the increased rate of muscle protein breakdown that normally happens after training with weights [ 12 ].
The carbs also jack up your insulin levels, which helps to shuttle nutrients into muscle cells, as well as having an anabolic effect on your muscles. Case closed. Or is it? This in turn is supposed to help you recover and grow more quickly. In fact, delaying the consumption of post-workout carbs for just two hours has been shown to slow the rate of muscle glycogen resynthesis by as much as 50 percent.
Put differently, the speed of post-exercise glycogen synthesis is not important as long as your total carbohydrate need for the day is met. Unless you're doing multiple daily workouts, a diet that provides enough carbohydrate will restore glycogen regardless of whether or not it's taken immediately after a training session.
Think of it like putting fuel in your car. What's most important is the amount of fuel that gets into the tank, rather than the speed at which it gets in there.
The training practices of some athletes, for example, will often demand multiple bouts of exercise targeting the same muscle groups on the same day.
In this case, speeding up the rate at which glycogen is replenished takes on a much greater importance.
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