Did you know...
After an intense training or a long-term competition, it is well-known how it is important to replenish rapidly.
Endurance post training recovery is determined by the speed of muscle glycogen resynthesis.
Let's examine together which are the 5 most important factors which increase the speed of resynthesis:
- a carbohydrate intake immediately after the end of training/competition
- mid and high glycemic index carbohydrates are recommended
- the recommended carbohydrate quantity is 1 g/kg of body mass in the first recovery hour and 7-12 g/kg in the following 24 hours
- the carbohydrate assumption must be frequent, at small 15/20 minute intervals
- if the carbohydrate quantity is not sufficient, you have to add carbohydrates at meal
Moreover you must not forget that assuming other nutrients, to do a low-intensity activity or to delay the carbohydrate and protein intake after two hours from training reduce the speed of resynthesis.*
*from "Sport Nutrition vol. 2: Sport and Health Nutrition".