After a workout, athletes should eat a combination of carbohydrates and protein to replenish glycogen stores and repair muscle fibers. The optimal carbohydrate to protein ratio varies depending on the athlete’s fitness level and the nature of the activity. Rapid absorption of carbohydrates is important for athletes who train daily, while low-glycemic carbs are sufficient for those who train less frequently.
The meal that athletes eat after a workout is arguably the most important meal of their day. During this time, there is a unique opportunity where muscle cells are better able to absorb glucose and amino acids. Both nutrients are necessary for physical recovery from training stress. For the average person, one gram of carbohydrate for every two pounds (approximately one kilogram) of body weight, combined with a serving of protein, will provide sufficient nutrition for the replenishment of glycogen stores and the synthesis of new proteins.
Glycogen is a form of carbohydrate that is stored within muscle cells and is the primary fuel source for most exercise. During a workout, glycogen is depleted as cells use it to power muscle activity. The carbohydrates that athletes eat after a workout are used to replenish glycogen stores, a process that takes at least 20 hours, and in extreme conditions it can take up to seven days. For athletes who train daily, the best carbohydrates to eat after a workout are those that enter the bloodstream quickly, such as pasta, potatoes, or a commercial meal replacement drink. Those who train less frequently will generally do fine with low-glycemic carbs, as rapid absorption is generally less of a concern.
Protein is another nutrient that is important to eat after a workout. Muscle fibers are damaged during intense exercise and require amino acids, the building blocks of protein, for cell repair. This repair is the means by which muscles can gain size and strength, but in the absence of adequate nutrition, other body tissues must break down to supply the necessary nutrients. In the post-workout state, muscle cells are more permeable to both carbohydrates and amino acids, making it the optimal time to consume foods that provide raw materials for cell growth.
Also, when athletes eat carbohydrate and protein in combination after a workout, muscle cells are better able to absorb the carbohydrate than if either nutrient was ingested alone. Protein consumed after a workout also provides the added benefit of suppressing catabolic hormones, such as cortisol, which would normally stimulate the breakdown of cellular material to make up for energy lost during exercise. At the same time, protein eaten after a workout stimulates the production of anabolic hormones, such as insulin and testosterone, to help repair muscle tissue.
The optimal carbohydrate to protein ratio varies depending on the athlete’s fitness level and the nature of the activity. In general, the optimal ratio of carbohydrates to protein ranges from 1:1 to 1:4. Long duration, low-intensity activities, such as distance running, will require a higher carbohydrate ratio. High intensity exercise, such as weight lifting, will do more damage to muscle tissue and require a higher proportion of protein after exercise.
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