This is very important phase as glycogen stores are depleted which will equal fatigue. If you want to recover quickly the glycogen stores need to be replenished. Muscles can replace these stores at approx 5% per hour so that would be approximately 20 hours for total completion. However just after exercise our replenishment activity is far more active and rises to 7-8% an hour ( and is even more super efficient in first 15 minutes after exercise and can stay that way for up to 2 hours)
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| Within 15 minutes of finishing you need to eat 50g of High Glycaemic foods eg 3 bananas which ensures your body |
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| will be able to retain your lean muscle tissue. |
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Why 50g? |
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Glycogen is most effectively synthesised from 50g bursts of carbohydrate.
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A further 50g of High Glycaemic foods should be eaten within the following 2 hours. Try not to exceed this amount.
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After 2 hours a Low/Medium Glycaemic meal with protein should be eaten. Studies have indicated that at this stage protein helps replenish glycogen more effectively. 1 g of protein to 3 g of carbo is most effective as it promotes muscle recovery.
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Do not eat large quantities of carbohydrate at this stage as the ability to store excees is heightened within the 2 hours following exercise.
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