ﺑﺎﺯﮔﺸﺖ ﺑﻪ ﺻﻔﺤﻪ ﻗﺒﻠﯽ
خرید پکیج
تعداد آیتم قابل مشاهده باقیمانده: 1

Guidelines for post-endurance exercise carbohydrate refueling

Guidelines for post-endurance exercise carbohydrate refueling
Strategies to maximize glycogen storage
Start consuming carbohydrate soon after a training session finishes.
Aim for a recovery snack or meal providing carbohydrate equal to approximately 1 g/kg body weight (eg, about 50 g for 50 kg female, 80 g for 80 kg male).
Consume additional snacks, drinks, or meals to achieve a carbohydrate target of 1 g/kg body weight per hour for the first 4 hours of recovery, then resume an eating pattern that meets overall energy and nutritional goals.
Total carbohydrate requirements can range from 3 to 12 g/kg body weight per day.
When should proactive refueling be practiced?
After races or fuel-depleting training sessions when the next session begins in 8 hours or less.
When total fuel needs are high (eg, high-volume training, demanding competition schedule).
When is proactive refueling unnecessary?
When training sessions are light or low in intensity and muscle glycogen is not likely to become depleted or limit performance.
When available eating choices are low in nutritional value, it makes better sense to wait a brief time until more nutritious food is available.
When following a low-carbohydrate ("train low") program, a delay in refueling may be needed to promote the desired adaptation to the session just completed or to start the next session with depleted glycogen stores.
Suitable choices for proactive refuelling
Carbohydrate-rich selections include:
  • Breads
  • Cereals (eg, breakfast cereals, oatmeal)
  • Grains (eg, rice, pasta, quinoa, couscous)
  • Sweetened dairy (eg, flavored milk, flavored yogurt, custard)
  • Fruits, starchy vegetables (eg, potatoes), legumes (eg, beans, lentils)
Carbohydrate may be mixed in meals:
  • Cereal with fruit
  • Baked beans on toast
  • Sandwiches/rolls/focaccia/wraps/pizza with thick portions of bread
  • Fruit smoothies (blend fruit with milk, yogurt, or ice cream)
  • Meals with grains (eg, rice with curry, pasta with sauce, noodle stir fry) or grain is a major ingredient (eg, pasta bake, risotto, paella)
  • Desserts (eg, cake, pudding with custard, fruit with yogurt, crumble with ice cream)
Compact forms of carbohydrate are useful when appetite is low, gut is full/uncomfortable, or it is impractical to prepare/eat real foods. Examples include:
  • Sports drinks, liquid meals, gels and bars
  • Candy (ie, confectionary)
  • Jam, honey, other sugary toppings
  • Juices and soft drinks
Benefits
Maximizes muscle fuel for next demanding workout or event.
Possible downsides
May encourage consumption of more calories than are needed (eg, may lead to unwanted weight gain).
May encourage selection of nutrient-poor foods, as these may be more accessible or easier to eat immediately after exercise.
May shorten period of enhanced adaptation after exercise (delaying glycogen repletion may allow muscles to stay in an active adaptation state for a longer period).
Graphic 147975 Version 1.0

آیا می خواهید مدیلیب را به صفحه اصلی خود اضافه کنید؟