A Product of The Arkansas Sports Performance Center
It is commonly known that protein has many important functions regarding exercise. One of the most relevant functions is protein’s ability to rebuild muscle. During intense exercise, muscle tissue is broken down. Dietary protein provides the amino acids necessary to rebuild the broken down muscle tissue. It is also known that carbohydrates are a major source of fuel for the muscles. Many say athletes should consume only carbohydrates after intense exercise because carbohydrate is stored in the muscles as glycogen in the days before exercise. So which should it be… protein or carbohydrate?
Some research shows that combining carbohydrate with a little protein at a maximum of one hour after exercise increases the insulin response, which results in more stored glycogen, the stored form of carbohydrate. This provides the muscles with fuel. For optimal refueling, athletes should consume approximately 0.5 grams of carbohydrate per pound of body weight within the first hour after exercise. An example:
160 pound athlete: 160 x 0.5 grams carbohydrate = 80 grams carb = 320 calories of carb
In addition, as little as 6 grams of protein can be added to the 320 calories from carbohydrate to enhance the fueling and repairing of muscles. An example of such a post-workout snack or meal: lean ham and Kaiser roll sandwich, cereal with skim milk, a large bagel with light cream cheese, or spaghetti with lean meat sauce.
This post-workout nutrition will help fuel the muscles for intense exercise the following day and help repair muscle that has been broken down. Such nutrition refueling will in turn help improve workouts to help build muscle. The post-workout meal is critical to recovery and being ready for the next exercise session.
So the bottom line…carbohydrate plus protein helps speed recovery.
Reference: Nancy Clark’s Sports Nutrition Guideboook
BJ Maack, ATC, CSCS
www.arsportsperformance.com
www.bjmaack.blogspot.com
501.539.FAST (3278)
