Certain foods and beverages cause a sharp rise in blood sugar, allowing you to benefit greatly from a longer period of insulin sensitivity during the first two hours after training or competition. You should also think about the choice of post-exercise protein and carbohydrate foods according to their glycemic index, which is an indicator of how quickly after their use will increase blood sugar levels. Perhaps, like much of the people, you will find that exercise increases the appetite. However, even if you know how important to eat carbohydrates immediately after training, you may just be busy to take food to quickly replenish glycogen after exercise. If you find a decrease in appetite after a workout, special drinks with carbohydrates and proteins, in addition to make up for losses of fluid, will also help replenish glycogen in the liver and muscle tissue and restore muscle protein. According to the works of John Ivey of the University of Texas, the ratio of about 1 gram of protein per 4g of carbohydrates would be most useful to replenish glycogen and protein. Eat about 2.2 grams of carbohydrate per kilogram of body weight and add a little protein in relation 4:1.
For an athlete, weighing 70kg, this means eating about 150g of carbs and about 40g of protein in the first two hours post-exercise recovery. Remember to minimize fat intake, because it affects the output of food from the stomach. Restore and maintain muscle protein! In the period intense or prolonged occupation protein - with a basic structural and functional significance in the body - is in demand for energy needs during exercise. It may contain negative consequences for two reasons. Firstly, amino acids, which could be used to build and restore muscle tissue instead, used to produce energy. Second, physical stress, are occupied, it stimulates the release of the stress hormone, cortisol, which breaks down the protein structure so that it can be used for energy purposes.
The result - a reduction force to deal with the loss of a certain amount of muscle mass. At the same time as training then begins the recovery process, during which restores muscle protein, which was destroyed during the workout. Last study is that insulin is a potent stimulus for the recovery process in muscle, because it increases the transport of amino acids into muscles. Suppressing the increase in cortisol, insulin, in turn, minimizes the breakdown of protein extracted from muscle tissue. The scale of quality protein source of biological value of egg * 100 milk (cheese) 93 Fish 76 Beef 75 Chicken 75 soybeans (tofu) 73 whole wheat oatmeal 65 65 Nuts 64 beans 64 corn 60 peanuts 55 (*)-protein with biological value above 70 is considered vysokokachestveinym protein.
For an athlete, weighing 70kg, this means eating about 150g of carbs and about 40g of protein in the first two hours post-exercise recovery. Remember to minimize fat intake, because it affects the output of food from the stomach. Restore and maintain muscle protein! In the period intense or prolonged occupation protein - with a basic structural and functional significance in the body - is in demand for energy needs during exercise. It may contain negative consequences for two reasons. Firstly, amino acids, which could be used to build and restore muscle tissue instead, used to produce energy. Second, physical stress, are occupied, it stimulates the release of the stress hormone, cortisol, which breaks down the protein structure so that it can be used for energy purposes.
The result - a reduction force to deal with the loss of a certain amount of muscle mass. At the same time as training then begins the recovery process, during which restores muscle protein, which was destroyed during the workout. Last study is that insulin is a potent stimulus for the recovery process in muscle, because it increases the transport of amino acids into muscles. Suppressing the increase in cortisol, insulin, in turn, minimizes the breakdown of protein extracted from muscle tissue. The scale of quality protein source of biological value of egg * 100 milk (cheese) 93 Fish 76 Beef 75 Chicken 75 soybeans (tofu) 73 whole wheat oatmeal 65 65 Nuts 64 beans 64 corn 60 peanuts 55 (*)-protein with biological value above 70 is considered vysokokachestveinym protein.
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