5 factors that increase post endurance training recovery

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:

1. a carbohydrate intake immediately after the end of training/competition
2. mid and high glycemic index carbohydrates are recommended
3. 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
4. the carbohydrate assumption must be frequent, at small 15/20 minute intervals
5. 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".