The type, quality and timing of the foods you consume between your exercise sessions can either help or hinder your fitness results. To effectively refuel post exercise consume a carbohydrate based meal or snack within 30 minutes of completing a session.
Especially important if there are less than 8 hours between workouts or events that depletes your glycogen stores.
The consumption of protein within recovery enhances the synthesis of various, new body proteins. The intake of a high quality protein source providing 10-25 g of protein will help maximise protein synthesis and build new muscle tissue.
Another crucial thing to remember is adequate hydration. Most of us are chronically dehydrated. Water is essential for virtually all bodily processes and ever so crucial in building new tissue, including muscle tissue. So make sure you are hydrating before and after exercise, reaching for pure water even before the sensation of thirst kicks in. Thirst is your body signalling that it has already reached a state of dehydration, which compromises your general health, as well as your fitness goals.
Written by AEFM International
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