When we exercise we utilise glucose as fuel to help us move and perform our workout. This glucose is often synthesised from glycogen stored in our muscle tissues and liver, in a process called glycogenolysis.
As part of working out, muscle proteins can also be broken down (6). Once you have finished exercising, the body will try and rebuild those muscle proteins and restore the glycogen reserves that were converted to glucose during the exercise.
Eating the right nutrients post work out can help your body achieve this faster. Let’s dive in.
Consuming a post workout meal containing 3:1 carbs to protein within a 45 minute window of completing the exercise may be optimal in terms of recovery and repair.
A meal composed of 3:1 carbohydrates to protein post workout is optimal
Good quality protein like plant based proteins will help to rebuild those broken muscle proteins and help build new muscle tissue while the carbohydrates help to replenish the glycogen stores in both the liver and muscle tissue.
Always choose complex carbohydrates as the fibre helps to slow down the release the sugars from the carbohydrate, giving you a more gradual energy supply and decreasing the insulin response from your pancreas.
Think brown pasta, brown rice…brown instead of white, as a general rule of thumb.
Yours in health and happiness,