![]() ![]() And even if you did, your glycogen stores will be completely replenished in 24 hours just from your normal food intake. If you only trained for 60-90 minutes, glycogen replenishment shouldn’t be a big challenge because most likely you didn’t empty the tank in the first place. ![]() Replenishment of fluid, electrolytes, carbohydrate, and protein doesn’t cease after the first 60-90 minutes post-exercise. But that still doesn’t mean you need a recovery drink after every workout. This 60-90 minute post-exercise period is often referred to as the “glycogen window” or “anabolic window” because it is when your body is able to replenish glycogen stores most rapidly. They conveniently deliver carbohydrate, electrolytes, fluid, and protein and they are typically consumed immediately after exercise when your body is ready for rapid replenishment. Recovery drinks and recovery shakes are great. Myth: You need a recovery drink after every workout That last point can be very important for athletes who are simultaneously trying to gain fitness and lose weight. This helps keep energy levels from spiking and crashing and helps keep you from feeling so hungry. In addition, protein is satiating and slows digestion. But you don’t store protein, so, unlike fat or carbohydrate, you can only use protein from food when you have it on board. You need fuel to build and maintain muscle tissue, your immune system, and complete protein’s other functions throughout the day. It’s better to spread your intake throughout the day. So, when should you consume the most protein? Actually, never. Adding some protein to your food/drink choices may help accelerate the uptake of carbohydrate. Immediately post-workout you want to focus on replenishing carbohydrate. In terms of timing, be careful not to focus too many of your post-workout nutrition choices on protein. Myth: The best time to consume protein is immediately after exercise So, older athletes should aim for the upper end of the normal range for endurance athletes: 1.7-2.0 g/kg. Although that is true, the decrease in efficiency is counterbalanced by increased efficiency resulting from improved fitness. This leads to the notion that older athletes should increase protein intake to overcome the loss of efficiency. What about older athletes? Aging athletes in their 50s, 60s, and 70s may be less efficient at using protein ingested for muscle protein synthesis. Whether you are a carnivore, omnivore, vegetarian, or vegan, you should be able to consume 1.2-1.7 g/kg of protein daily through your normal meals and snacks. But consuming more than 2 g/kg of protein doesn’t do you any more good in terms of recovery, muscle synthesis, immune function, or energy metabolism. This increases to about 1.2-1.7 g/kg for athletes in medium- to high-workload training plans (based on volume and/or intensity). The Recommended Daily Allowance (RDA) for protein is. Some protein is helpful for recovery, but it is unlikely that you need protein supplementation. ![]() Here are a few of the myths we need to dispel: Myth: Large amounts of protein are necessary for recovery There are a many misconceptions about the role of protein in recovery and the amount of protein endurance athletes need. Myths abound in all areas of training and nutrition. The trickier parts are knowing how much workload to apply, at what time, addressing what system, and followed by how much recovery. In the entire scope of the training process, piling on workload is the easy part. Athletes are great at doing it to themselves, too. Grinding an athlete into the ground is the easiest thing a coach can do. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |