Carbohydrates: Carbohydrates are stored in muscle in the form of glycogen. During exercise, glycogen stores are depleted and need to be replenished. The enzymes responsible for making glycogen are most active during the first 15 minutes after a workout. Muscles then continue to replace glycogen at a slower rate, taking at least 20 hours to fully replenish depleted stores. Based on this knowledge, the following is recommended.
- Eat a snack containing 50-100 grams of carbohydrate (200-400 calories) within 15 minutes after finishing your workout. Liquids and solids work equally well.
Examples include:
- 24-32 ounces of a sports drink such as Gatorade
- 8 ounces of fruit juice and a medium bagel
- 1 serving of cereal with milk and a banana
- 2 slices of toast and a yogurt - Continue to eat 0.5 grams of carbohydrate per pound of body weight every two hours for six to eight hours. For a 150-pound athlete, that is 75 grams of carbohydrates, which is equivalent to 300 calories.
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