Shawmuscle tip of the day: carbohydrate supplementation after exercise by William Llewellyn The window immediately after exercise is considered the most crucial for nutrient uptake and recovery/growth. The resynthesis potential of glycogen is at its maximum during the first 30-60 minutes after exercise, and is significantly elevated for two hours. During this time the supplementation of high GI (gylcemic index) carbohydrate sources is advised to maximise glycogen retention. Studies show that glycogen levels can be replenished to near baseline levels within 24 hours when the post -exercise recovery window includes optimal carbohydrate consumption. They also show that if sufficient carbohydrates are not supplied within two hours of training glycogen resynthesis is drastically slowed and replenishment may take much longer. Maximum glycogen replenishment has been noted when high levels of carbohydrates are given every hour for five hours post training. Insulin sensitivity, amino acid transport and protein synthesis potential in the muscles are also intensified during the post-exercise recovery period. studies show that a combination of protein and carbohydrates during this period maximises protein synthesis rates and the retention of glycogen and minimises protein catabolism. The exact needs of the athlete will depend on the type of the activity, the training status, individual metabolic factors and levels of exercise intensity. Those undergoing low to moderate intensity exercise may find the consumption of 30 grams of carbohydrates and 10-20 grams of protein during the first two hours after exercise to be adequate. For those in high intensity training or bodybuilding programmes a minimum intake of 100 grams of carbohydrates and 25-50 grams of protein during the first two hours after exercise is usually recommended.
Posted on: Mon, 07 Oct 2013 23:07:15 +0000
Trending Topics
Recently Viewed Topics
© 2015