What and When to Eat after Exercise

February 18th, 2008

All athletes know of the importance of the pre-exercise meal. However, what and when you eat following exercise can be just as important. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.What and when to eat after exercise is a common topic among athletes.

The general advice has been to focus on high carbohydrate foods in order to replenish depleted muscle glycogen stores. Research has shown that carbohydrate intake within two hours of endurance exercise is essential to building adequate glycogen stores for continued training.

Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.More recent research has shown that combining protein with carbohydrate in the two-hours after exercise, nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is four grams of carbohydrate for every one gram of protein. Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.The study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only had carbohydrate. Insulin was also highest in those who consumed the carbohydrate and protein drink.Protein has other important post-exercise qualities. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise.

It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. So if you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice.

While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window. Some products on the market that have this ratio include Endurox R4, Accelerade, and Powerbar. If you like energy gels or other non-protein containing sports drinks, simply add 1 Tbsp of protein powder for every 25 grams of carbohydrate to create the 4:1 ratio. http://www.flattenyourabs.net

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13 Responses to “What and When to Eat after Exercise”

Michelle, on March 6th, 2008 at 10:50 am Said:

Dear David, I appreciate the useful info you give out for those of us who are serious about our health. thank-you. I am an fitness instructor and fine it so helpful.

Michelle
Free Fitness Tips, on March 6th, 2008 at 12:59 pm Said:

Fantastic article. I usually consume a protein shake after working out, combined with a banana and an apple. I will have to check whether this fits 4:1 ratio.
maureen doss, on March 6th, 2008 at 7:00 pm Said:

What’s the best way to determine the carb count in various foods? What’s the recommended no. of carbs in a day for someone who works out hard 6 days/wk.?
Should less carbs be consumed later in the day? Does it matter?
Thanks, Maureen
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