Post exercise
Sources:
Here's a summary of insights from on post-exercise nutrition and recovery:
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Nutrition Timing and Composition:
- Consuming complex carbohydrates after exercise can significantly reduce inflammation markers, especially if exercising in a fasted state. Foods like oatmeal, fruit, and protein should be consumed within an hour post-workout to aid recovery and support immune function 1.
- For women in reproductive years, it's recommended to consume around 35 grams of high-quality protein within 45 minutes post-workout. Perimenopausal women might need up to 60 grams due to anabolic resistance. Carbohydrate intake should be about 0.3 grams per kilogram within two hours post-exercise 2.
- The supposed "anabolic window" for protein intake post-exercise can extend up to several hours, debunking the idea that immediate intake is crucial. However, maintaining consistency in post-exercise meals is key to replenishing energy and supporting performance 3.
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Carbohydrates and Protein Ratios:
- For strength training, a one-to-one ratio of protein to carbohydrates is recommended post-workout. This could vary to a higher carb intake for more intense conditioning workouts 4.
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Recovery and Soreness:
- It's generally acceptable to train muscles even if they are sore, but extreme soreness should be avoided to prevent injury or excessive recovery time 5.
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Glycogen Replenishment:
- While immediate post-workout nutrition can be beneficial, it's not strictly time-sensitive. Ensuring adequate protein and a balanced diet throughout the day is most important for recovery 6.
These insights underline the importance of nutrition and proper timing in optimizing post-exercise recovery and performance.
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