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    • Protein
      • Collagen
      • Hydrolyzed Whey Protein
      • Soy Protein
      • Egg Protein
      • Milk Protein
      • Whey Protein
    • Amino Acids
      • Alpha Lipoic Acid
      • Taurine
      • Glucosamine
      • Arginine - Ornithine
      • Arginine
      • BCAA
      • Essential Amino Acids - EAAs
      • Pure Creatine
      • Carnitine
      • Glutamine
    • Snack Bars
      • Protein bar
      • Meal replacement bar
      • Energy bar
    • Mineral Salts
    • Workout
    • Carbohydrate
    • Omega 3
    • Vitamin
      • Multivitamin with Q10
      • Vitamin B
      • Vitamin C
      • Vitamin D
      • Vitamin E
      • Eudermic Vitamins
      • Lactoferrin and Vitamins
    • Fat Burner-Fiber
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5 factors that increase post endurance training recovery

5 factors that increase post endurance training recovery

ciclista

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".

#didyouknow #factors #recovery #post #training #endurance
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