Carbohydrates : Carbohydrates (sugars, starches and fibers) are the primary energy source for moderate to intense activity. They can be categorized according to their glycemic effect.
High Glycemic (e.g., simple sugars)- rapid increase in blood glucose and insulin
Low Glycemic (e.g., complex fibrous foods)- slow increase in blood glucose
General Carbohydrate Guidelines: Match needs based on activity:
Low intensity/skill based: 3–5 g/2.2 lbs of body weight (or BW)
Moderate intensity: 5–7 g/2.2 lbs BW
High intensity: 6–10 g/2.2 lbs BW
Extreme: 8–12 g/2.2 lbs BW
Carbohydrates For Recovery: During post-exercise recovery, optimal nutritional intake is important to replenish stores and to facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen replacement forms the most important factor determining the time needed to recover.
The post-exercise carbohydrate recommendations is 1 g/2,2 lbs BW hour for four hours, then match activity needs (meaning, during the activity) according to the intensity chart above. This is the most important determinant of muscle glycogen synthesis.
Since it is not always feasible to ingest such large amounts of carbs, the combined ingestion of a small amount of protein (0.2−0.4 g/2.2 lbs per hr) with less CHO (0.8 g/2.2 lbs per hr) stimulates insulin release and results in similar muscle glycogen-replacement rates as the ingestion of 1.2 g/2,2 lbs per hr carbs.
Additionally, post-exercise protein and/or amino acid administration is warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and allow net muscle protein accretion. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein synthesis rates during the first hours of post-exercise recovery.
Consuming carbs and protein (4:1) during the early phases of recovery has been shown to positively affect subsequent exercise performance and could be of specific benefit for athletes involved in multiple training or competition sessions on the same or consecutive days.
Carbohydrate dosing relative to resistance training should be commensurate with intensity guidelines outlined under the carbohydrate section.
Proteins: Large macromolecules of one or more long chains of amino acid residues.
Protein functions:
Muscle Protein Synthesis (to build muscle)
Facilitating metabolic reactions (as catalysts)
DNA replication
Transporting molecules
Energy supply
Sources:
1). Complete (All essential amino acids)- Animal products: beef, poultry, pork, lamb, fish, eggs, dairy
2). Incomplete- Plant products (Quinoa and soy are complete proteins, but there is an energy trade off, i.e., more calories/serving to get the same amount of leucine).
Protein and Recovery: Optimum protein consumption is a key to minimizing catabolism, stimulating muscle protein synthesis and facilitating repair.
Protein Recovery Guidelines For Strength Training:
Protein Dose: 1.6–2.0 g/2.2 lbs BW
15-20 g per meal in 4 meals
Branch Chain Amino Acids- Leucine dose: 3 g is optimal to stimulate muscle protein synthesis (whey is a good source).
The addition of 50 g of carbohydrate with protein pre- and post-exercise can decrease muscle breakdown.
Consuming 1–2 small protein rich meals in the first 3 hours post-exercise can capture the peak of muscle protein synthesis.
Fats: Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. The degree of saturation determines the melting point and stability.
Saturated fats -Solid at room temperature, no double bonds.
Unsaturated fats – Liquid at room temperature, one or more double bonds.
Functions: Hormone production, energy storage (in the form of body fat), and to an extent, functional energy.
Essential Fatty Acid Balance: The Standard American Diet is notoriously pro-inflammatory, with the Omega 6’s in far greater abundance than Omega 3’s. The ratio is more than 4:1 (actually, closer to 18:1).
To reduce inflammation and enhance recovery, fitness enthusiasts should focus on getting the fats in their diet from dark green leafy vegetables, flax/hemp seeds, walnuts, cold water fish, grass-fed beef, omega-3 eggs; and limit omega-6 (vegetable and seed oils). Saturated fat should come from grass fed, pasture raised animals. Olive and avocado oils are good choices for cooking.
Fish Oil for Repair and Recovery: DOSE: AHA recommends 1 g/day for general health. To reduce soreness: incorporate a 6 g dose, spread over the course of a day.
PS: Don't forget your hydration too, it's a very important part of your recovery along with nutrition!
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