Energy and muscle recovery are a critical objectives for athletes training on a regular basis. The choice of nutrition and timing in the immediate post-workout period can make a critical impact. Although muscle adaptations are the result of the cumulative effects of repeated exercise, the initial responses that lead to these changes occur during and after each and every training session. Recovery periods are key opportunities to influence training outcomes. An example would be, during the first few hours of recovery, many exercise related genes are activated, which may be linked to the repletion of muscle energy stores (i.e. glycogen). If you ignore the carbohydrate needs after training, you potentially diminish training gains. It has also been shown that ingesting protein with carbohydrates immediately after endurance exercises may reduce muscle soreness. The ability to sustain high level performance day after day is limited to how well glycogen stores are replenished and muscle tissue is repaired.
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The key to maximizing recovery is to consume high-glycemic carbohydrates and proteins in a 4:1 ratio within 30-45 minutes after exercise.
Timing is an essential part as there is a narrow of time where muscle cells are insulin receptive after exercise. Insulin is responsible for transporting glucose and amino acids into cells and initiating glycogen and protein synthesis.