EXECUTIVE FITNESS

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Did You Know?

 

What you eat and drink in the first two hours after a workout is just as important as what you do in the workout itself. This is because the whole purpose of a workout is to stimulate specific physical adaptations. But these adaptations do not occur during the workout. They happen between workouts, and especially right after them, during the so-called "acute recovery" period.

There are four categories of nutrients you need to consume as soon as possible after every workout: water and electrolytes, carbohydrate, protein, and antioxidants. Let's take a closer look at each category.

1.  Water:  In order to ensure adequate restoration of water and electrolytes, in the first two hours after exercise you should consume 1.5 ounces of water and/or a sports drink for each ounce of weight loss incurred during the exercise session.

2.  Carbohydrate:  The primary fuel source for moderate-intensity exercise is glucose derived from dietary carbohydrate and stored in the muscles and liver in long chains called glycogen. The longer exercise continues, the more depleted the body's supply of this energy source becomes.  Anywhere from 25 - 50 grams of carbohydrate should be consumed within the first two hours.  The higher the intensity of exercise the more carbohydrate you will need to replace.

3.  Protein:  About .5 grams of lean protein per pound of body weight should be consumed. 

4.  Antioxidants:  Fortunately, antioxidants such as vitamin E are able to protect body tissues by neutralizing free radicals. Research has shown that people who take in healthy doses of antioxidants after exercise experience much less free radical damage than those who do not. Antioxidants are plentiful in many fruits and vegetables, and a growing number sports drinks and performance recovery drinks contain them.

Summary:  If you're serious about your workout performance and getting the maximum results, don't just do the right workouts. Get the most from each training session by practicing proper post-workout nutrition habits. Hydrating, replenishing energy stores, and rebuilding your muscles should be your first post-exercise priorities - after a nice hot shower, of course.