Eating after exercise is just as important. While the pre-exercise meal provides adequate glycogen stores for optimal performance, the post-exercise meal is significant for recovery and to train consistently.
Restoration of glycogen
Consume carbohydrate such as a fruit or fruits and vegetable juice within 15 minutes post-exercise to restore glycogen.
Eat 100-200 grams of carbohydrates within two hours after an intense workout to refill the glycogen stores. Eating a combination of carbohydrates and proteins is a better option. A 4:1 ratio of carbohydrates to protein is an ideal combination of nutrition. Consuming protein post-workout is beneficial as it provides the amino acids that are required to rebuild the muscles that are torn during an intense exercise. Proteins boost water absorption, improve muscle hydration and also stimulate the immune system.
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