As all of our current clients know we are big sticklers about having your protein immediately after your workout so this will explain why ! Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently.
Eating After Exercise
It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen.
Carbohydrate Plus Protein Speeds Recovery
Research also shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen.
One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.
Protein Needs After Exercise
Consuming protein has other important uses after exercise. 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.
Tip : Bring a shaker bottle with protein and a fruit ready to have after your workout !
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