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Quick Summary Points for Refuelling for Recovery

  • Proper recovery is critical for health and fitness
  • High intensity training can deplete your muscles of glycogen, in order to replenish lost glycogen stores this can be either through whole foods or supplementation
  • Adding protein to a post-workout carbohydrate meal can enhance glycogen re-synthesis. 
  • Make sure to keep hydrated with fluids such as electrolytes or smoothies if you want to increase your protein uptake 

Most serious trainers realise that proper recovery is critical for health and fitness. Having proper rest allows your body’s system to adapt to the stresses of training and hopefully you become stronger and can get back to the gym faster. On the other hand, some trainers may not be aware that you can maximise your training gains, speed up the recovery process and enhance performance by consuming nutritious foods or supplements especially after a workout session.

Performing endurance or high intensity training activities can deplete your muscles of glycogen or stored carbohydrate. This is your body’s preferred fuel during exercise. For those training a few times a week it is highly recommended to replenish lost glycogen stores and use certain nutritional methods whether it be through food or supplements to support your recovery process. 

Recovery Timing 

When it comes to training and exercising, timing is fairly important. After your workout you may feel refreshed, sweaty and hot but what is the next step? Quite often, people neglect the importance of eating after intense workout or exercise. The lesson to learn here is to never forget to refuel, rehydrate and let your muscles recover. However, in order to accomplish this recovery timing is fairly important.

Your muscles are most receptive to replenishing glycogen right after you stop exercising. This is when blood flow is enhanced and your muscle membrane are more permeable to glucose and the effects of insulin. Certain research have suggested that when glycogen synthesis occurs, your muscles can replenish the glycogen up to three times faster. Results also indicate that consuming carbohydrates straight after a workout session to ensure your muscles are getting the maximum fuel that has been lost during training. 

Refuel with Electrolytes

When you are exercising, you lose electrolytes through sweat. As such, you’ll want to be drinking enough fluids to replace what’s lost. By refuelling with electrolytes, your body can use the electrolyte blend to promote fluid balance and muscle contractility. Electrolytes tend to efficiently allow water to move into the muscles; in fact water is pulled to the locations in the body where electrolytes are most abundant. During exercise you will be losing all sorts of minerals and electrolytes are the perfect way to replenish all lost fluids. 

Refuel with Carbohydrates

As mentioned earlier, during your workout your carbohydrate stores are depleted in your muscles because these carbs are used for energy. This means it is essential to consume carbohydrate-rich foods to prepare yourself for the next training session.

Alternatively, we recommend taking a post-workout supplement like Genr8 Vitargo S2 that is perfect muscle fuel to use straight after training. When building muscle, a fast absorbing protein and carbohydrate are highly recommended as part of your post-workout meal. In order to build more muscle, your body needs to absorb the nutrients lost during exercise. 

Recovery Nutrition 

To make it easier for users, all you need to do is remember the 3 R’s when it comes to post-workout recovery nutrition. 

- Refuel 

Since carbohydrates are your main source of energy fuel, it is the best time to refuel your carbs straight after your training session. If you prefer to refuel with food sources you can consider consuming foods like oats, rice, or pasta.

- Rehydrate

This can easily be done by consuming plenty of fluids or electrolytes after your workout. Post-workout fluids or meals should contain sodium especially for those who lose a lot of sweat.

Possible suggestions include:

Endura Optimizer
Horleys Replace Hydration

- Rebuild

Your muscles require repairing the most after a workout which is why it is important to make sure to include protein as a recovery snack.

Final Verdict

Refuelling for recovery is important. Our bodies deal with nutrients differently at different times so the timing does depend on type of activity you undergo. Post-workout nutrition can improve your body composition, performance and overall recovery. Sports supplements can help with assisting your recovery requirements, however it is ideal to include real foods as part of your nutrient needs. 

References

1. "Refuelling For Recovery - Sheila Kealey". Sheila Kealey. N.p., 2017. Web. 22 June 2017. 

2. "The 3 R's Of Recovery Nutrition". Bodybuilding.com. N.p., 2017. Web. 22 June 2017. 

3. Ivy, J.L., Goforth, H.W., Damon, B.D., McCauley, T.R., Parsons, E.C. and Price, T.B. (2002) Early post-exercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology 93, 1337-1344.

4. "All About Post-Workout Nutrition | Precision Nutrition". Precision Nutrition. N.p., 2017. Web. 22 June 2017. 

5. "Post Exercise Recovery — Proper Nutrition Is Key To Refuel, Rehydrate, And Rebuild After Strenuous Workouts". Todaysdietitian.com. N.p., 2017. Web. 22 June 2017.

6. "Refuelling After A Workout". Muscle & Fitness. N.p., 2017. Web. 22 June 2017. 

7. Aragon, Alan Albert, and Brad Jon Schoenfeld. "Nutrient Timing Revisited: Is There A Post-Exercise Anabolic Window?". N.p., 2017. Print.

8. "Sports Nutrition | Nutrition Australia". Nutritionaustralia.org. N.p., 2017. Web. 22 June 2017. 

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