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75-100 grams of carbohydrate will supply adequate energy until a larger amount of carbohydrate can be
consumed later. Although, how much protein is enough to aid in recovery, but not too
much to hinder it? How much protein in excess would slow the digestive system from
breaking down the food? Current research suggests that every 4 grams of carbohydrate should be
consumed with 1 gram of protein.Also characteristic to pre-exercise food, the post-exercise food should not
be too heavy, but should provide enough energy to support recovery. Many foods from the
fruits and breads food groups can satisfy this criteria, some examples are listed below.How Many
Carbohydrates Should I Consume?Immediately after exercise, the body's most important task is to re-fuel. Often,
the simpler food will be better absorbed by the body. Dietitians can help you meet
your sports nutrition goals.Why Don't I Need More Protein?Think about having a nike tn car with just
an engine, sure the engine will go, but not too far without a transmission, drive
train, etc. More simply, the body needs more than just protein to play important
individual roles in proper recovery. Muscle protein may have also been damaged during strenuous exercise
regiments, so protein consumption may also be necessary. The key is to eat a heavier
concentration of carbohydrates along with a good balance of most nutrients to promote optimal recovery.What
Foods Have the Best Balance?Many research studies indicate that adequate amounts of carbohydrates are essential
for proper recover. See the table below for a reference of foods with 75-100 grams
of carbohydrates.When Is The Best Time To Eat After Exercise?Eating within 45 minutes after exercise
seems to be the most widely agreed upon time frame from most research professionals. As
stated before, the key is to consume a larger Polo Ralph Lauren amount of carbohydrates to aid in
the proper uptake of protein.For those that take more convincing, start with simple foods that
are high carbohydrate without sacrificing protein. Although protein is desirable to assist in the rebuilding
process of muscle tissue, too much could slow digestion, and in turn delay recovery. 2
cups of low fat chocolate milk is a great way to knock out about 50g
of carbohydrates as well as taking in about 16g of protein. The body also
needs iron to have red blood cells carry adequate oxygen to tissues, phosphorus for energy
transfer and storage, as well as many other micro- and macronutrients.Protein is a very important
food to consume while on an exercise regiment; however, most foods that we eat on
a regular basis (post-exercise or not) contain sufficient protein. It is well known that
protein is recognized as the tissue builder in the body, but do not concentrate too
heavily on one substance for its known attributes. Foods do not necessarily need to have
higher levels of protein to rebuild damaged tissues, but carbohydrates are essential to replenish energy.
The foods after exercise should help to promote recovery. Sports drinks and foods that are
designed with recovery in mind tend to contain less protein, fats, and fiber. However, most
Americans take in adequate protein to meet this need. Protein synthesis can remain as high
as 80% post-exercise for about 4 hours and will slowly fall back to zero after
24 hours. A few other examples are listed below on the right hand side of
the table provided.Post Exercise Eating>75-100g Carbohydrate>40oz Sports Drink3 Slices Toast with Jam + Banana3 Pancakes
+ Syrup>75-100g Carbohydrate + Protein1-2 Sport Energy Bars2 Cups Fresh Fruit + 1 Cup YogurtHalf
Medium Pizza (~4 Slices)[http://www.finddiethelp.com].
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