Post -Training Nutrition
During strenuous exercise some protein in the muscle is broken down. There is some research suggesting that taking protein within half an hour of finishing exercise may help the process of building and repairing muscle. The amount of protein required may be as little as 6g. Taking protein with some source of carbohydrate has been shown to be beneficial because the carbohydrate will increase insulin levels which stimulate the uptake of protein into the muscle.
Other research suggests that if you are consuming a carbohydrate-rich diet, it is important to consume carbohydrate as soon as practical after an exercise session.
Examples of post-exercise recovery snack
- Yoghurt and banana
- Tuna sandwich
- Scrambled eggs on toast
- Ham sandwich
- Salmon bagel
- Fruit smoothie
- Protein shake
- Sports drink and yoghurt
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