Articoli vari su postworkout

[WNC2]

Central to the postworkout meal is the timing of consumption. Immediately following exercise, blood flow is still increased to working muscle. The goal is to supply the body immediate sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases. Exercise has a catabolic effect (breaking down) on muscle tissue. Protein is needed to switch from a catabolic state to an anabolic one. Carbs are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.

Protein
Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.

Carbohydrates
Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.

Liquids
Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.

References
"Nancy Clark's Sports Nutrition Guidebook," 3rd ed.; Nancy Clark; 2003
"ACSM's Health and Fitness Journal"; The Science of Hydration; Beth Stover and Robert Murray; March/April 2007

FONTE: http://www.livestrong.com/article/65946-ideas-post-workout-meal/

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[WNC2]

Overview
Post-workout carbohydrates significantly contribute to physical recovery. If you can consume carbs within the first 30 to 60 minutes after exercise, you will not only speed recovery by providing nutrition to tired muscles, but you will also maximize your preparation for the next day's workout. Carbohydrates directly affect your muscles' levels of glycogen, the form of glucose actively stored in your muscle tissue, so replenishing those carbs is an important part of an athlete's recovery.

Timing of Carbohydrate Replenishment
Scientific studies have confirmed post-workout carbohydrates role in benefiting athletic recovery and performance. Open for discussion is the exact timing, in minutes or hours, of replenishment. Marquette Nutrition and Fitness specifies that carb replenishment within the first hour of recovery is most beneficial after intense exercise lasting an hour or more. Those initial 30 to 60 minutes is your muscles' peak period for glycogen storage. Up to four hours is a feasible window of time for resynthesis of glycogen, but beyond six hours, our muscles simply are not primed to recapture glycogen.

Carbohydrates Plus Protein
The Journal of Applied Physiology provides a highly technical explanation of the biochemistry behind post-exercise carbohydrate replenishment and glycogen resynthesis. Athletes exercised intensely, received nutritional supplements consisting of carbs-only or a carbohydrate-protein mixture, and their muscle glycogen concentrations were measured after four hours. Results supported earlier studies showing that carb-protein supplementation increased glycogen reloading by 38 percent over carbs-only. Tri Smarter simplifies this research for the layperson, computing the optimal carb-protein ratio to be 3:1 or 4:1, or approximately 20 to 25g protein per 80g carbs.

Combined Carbohydrate-Protein Sources
Luckily, foods with these ratios are relatively easy to find. Low fat chocolate milk, at 28g carbohydrate and 9g protein per cup, approximates that magic carb-protein ratio. Athletes averse to chocolate or anything sounding "unhealthy" may turn to skim milk, which provides nearly as perfect a carb-protein balance. Flavored yogurt, a bowl of cereal with low fat milk, trail mix, and sandwiches made with 2 to 3 oz lean meat or 1 to 2 tbs of peanut butter also approximate the optimal ratios. Several sports bars and beverages are adding protein to their carbs, as well.

By Carbs Alone
That being said, if all you have on hand is a carbohydrate-based food, eat it. Any carbohydrate is better than no carbohydrate, especially when it plays such an important role in post-exercise recovery. Carb supplementation all on its own helps restore blood-sugar levels as well as muscle glycogen. Carbs replenish calories, thus sparing the body's own stores of protein for muscle repair. Carbs also fuel brain activity, boost metabolism and fortify your immunity system.

Traveling With Carbohydrates
Stock up on sources of carbohydrates that are lightweight or easy to throw into a pocket or your exercise bag. Popular options include bananas, dates, fruit with thick rinds such as oranges, and dried fruits such as raisins, prunes and dried cherries. Beyond fruit is the grain family. Long distance runners and cyclists are intimately acquainted with the benefits of a post-marathon buffet of whole grain breads, bagels, cereals pastas, and rice. The secret to post-exercise carb consumption is finding nutritious, palatable foods. They become part of your training.

References
Marquette Nutrition and Fitness: Replacing Glycogen After Exercise
Journal of Applied Physiology: Early Postexercise Muscle Glycogen Recovery is Enhanced With a Carbohydrate-Protein Supplement
Tri Smarter: Reloading for Rapid Recovery


FONTE: http://www.livestrong.com/article/251301-are-carbs-good-for-post-workout-nutrition/