Post exercise nutrition
Sports Nutrition research and opinions are indeed endless. There are however, a number of things we can do as far as post exercise to improve recovery and enhance our fitness goals.
Following exercise the key for a lot of people is recovery and as quickly as possible. We look towards the next Personal Training session, run on Bournemouth beach, cycle ride in the new forest, whatever it may be. What we eat generally is really important and following exercise is essential.
After training, the body is dehydrated even if we have drunk well before and during exercise. Glycogen (energy) stores tend to be very low, (particularly after a session with the Personal Trainer!) and the muscles are in a state of shock. The key is the immediate 20 minutes following exercise. At this point the body will take in nutrients multiple times faster than at any other time. It makes sense for that reason to eat and drinks before hitting the shower.
So what works!? Well, as opposed to other time, fast releasing energy is great as it drops straight in. If this is accompanied with a small amount of protein to help rebuild the muscles then even better and of course drinking plenty of water is great!
Some people use a simple sports drink with some added protein. There are drinks mix products on the market that contain fast release carbs and some protein as well as other nutrients. Some people even go by some milk with sugar mixed in, or even a milkshake!
Whatever your post training meal may be, ensure it is taken 20 minutes following exercise. Then look to eat a normal meal about an hour later. Ultimate recovery, made simple!!
Simon Lesser works as a Personal Trainer in Bournemouth, Dorset specializing in fitness, sports massage and weight loss. Details on Personal Training and Sports Massage can be found at www.simonlesser.co.uk