High-intensity trainings (e.g. running) are characterized by a substantial reduction of carbohydrate stores in our bodies. Carbohydrate is the main source of power for the human body which is the reason why our bodies use this natural compound to refuel themselves throughout and following the training.
Following depletion of carbohydrate stores throughout workouts the body still requires a lot of power to refuel itself and the so-known as "carbohydrate window" opens to change accessible carbohydrate into power for muscle tissues. If you do not eat any carbohydrate-rich food or beverages inside initial fifteen-30 minutes subsequent the exercise, the body will use other power resources which are protein and fat. Oxidation of body fat for energy is much slower than oxidation of protein, thus protein gets to be our body's first option in the absence of carbohydrates. Nevertheless using protein for energy is very much unwanted as protein is a developing material for our muscle tissues.
The conclusion is clear: it is essential to rapidly compensate for the lack of carbohydrate while the carbohydrate window is open in order to convert carbohydrate into glycogen which is necessary not only for muscle tissues but also for the normal function of the liver. Recommended carbohydrate consumption following finishing an extreme workout is .seven-1.five g for each one kg of physique weight. The best choice would be food with higher glycemic index. Glycemic Index (GI) is the rate of conversion of carbohydrate contained in food into blood glucose (blood sugar) to refuel physique power and replenish glycogen shops. High GI foods consist of honey, jam, bread, potatoes, pasta etc.
When taking treatment of the post-exercise "carbohydrate window", you should not forget about extra protein for the fast restoration of broken muscle fibers. Thus consuming meals wealthy with both protein and carbs would be the best choice. Nevertheless consuming much more protein and carbohydrates than it is required for the body to restore following the training might outcome in transformation of all superfluous vitamins into fat accumulating in the body.
In the procedure of intensive training this kind of as operating or racing, the digestive system slows down. This state persists for 30-forty minutes after the workout. Consuming solid meals is not suggested at this time. During this time time period the most appropriate nourishment would be carbohydrate and carbohydrate-protein drinks – juices, green tea with honey, berry juice or unique sports drinks. But in 30-sixty minutes following the training you can begin consuming high GI or typical GI foods.
Below is the real life runner's publish-training diet plan:
* instantly following the coaching: a glass of juice (300 g.) or a sports activities drink containing protein and carbs
* 30-forty minutes after the training: oatmeal with milk, raisins and honey. Honey can be substituted with a toast and jam.
