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What you eat post-exercise may be more important than what you eat pre-exercise
Lexica
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6-6-2008 2:08 PM
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exercise
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nutrition
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6-6-2008
3:58 PM
dgreplay
good post; excellent advice.
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<div style="margin: 12px 0px; font-family: arial; color: #333333; background: #ffffff; border: solid 4px #e5e5e5; width: 100%; clear: left;"><div class="CM_CTB_Content_Wrap" style="margin: 0px; padding: 0px;background-color: #ffffff;"><div style="border-bottom: solid 1px #dcdcdc; white-space: nowrap; margin-bottom: 8px; background-color: #eeeeee ;background-image: url(http://www.clipmarks.com/images/source-bg.gif); background-repeat: repeat-x; height: 24px; line-height: 24px; vertical-align: middle; padding-bottom: 4px; color: #666666; font-size: 10px;" ><a href="http://clipmarks.com/clip-to-blog/" title="see clips that are hot right now"><img src="http://content.clipmarks.com/blog_embed/60c1bd7c-a603-47d0-a192-9bfcec65e4be/C129C119-7B25-4F58-8FED-445FEBF43971/" alt="" width="19" height="19" border="0" style="vertical-align: middle; margin: 0px 4px; display: inline; border: none; float:none;" /></a>clipped from <a title="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all" href="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all" style="font-size: 11px;">www.nytimes.com</a></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">Muscles, over the course of an hour or so of serious work, use up most of their stored energy. Without remediation, those muscles won’t respond as well during your next workout.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">Start with your postworkout meal. The regeneration of your muscles begins, improbably as it may seem, with that.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">carbo-loading in advance of exercise is not the most efficient way to stock muscles with fuel, physiologists now know</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">You have a window of about 30 to 45 minutes</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">Drinking or eating carbohydrates immediately after a strenuous workout, at a level of at least one gram per kilogram of body weight, is therefore essential to restoring the glycogen you’ve burned. Wait even a few hours and your ability to replenish that fuel drops by half.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">It’s also crucial that you take in some protein. </blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all"><P>any food or drink that includes both carbohydrates and protein — a recovery drink, a smoothie, yogurt — will work.</P><P>Then have a real meal within two hours.</P></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=1&oref=slogin&ref=health&pagewanted=all">that same protein will also help speed muscle repair</blockquote></div><div style="margin: 0px 6px 6px 4px;"><table style="font-size: 11px;border-spacing: 0px;padding: 0px;" cellpadding="0" cellspacing="0" width="100%"><tr><td style="background:transparent;border-width:0px;padding:0px;"> </td><td align="right" style="background:transparent;border-width:0px;padding:0px;width:107px" width="107"><a href="http://clipmarks.com/share/C129C119-7B25-4F58-8FED-445FEBF43971/blog/" title="blog or email this clip"><img src="http://content6.clipmarks.com/images/c2b-foot.png" border="0" alt="blog it" width="107" height="17" style="border-width:0px;padding:0px;margin:0px;" /></a></td></tr></table></div></div>
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