Fueling your recovery

How well you recover from a workout is just as important as the workout itself.

The amount of calories and macro-nutrient requirements, such as carbohydrate amount, is dependent on the type, duration and intensity of your workout, as well as your workout end goals, whether you want to loose weight or gain muscle, for example (learn how to calculate your calorie needs, here).


Exercise uses glycogen (stored carbohydrates in your muscles and liver) for energy and causes micro tears in your muscles. After a workout, you need to replenish your glycogen stores and jump-start muscle recovery. This should to happen within 60 minutes of ending your workout because the first 60 minutes is when your body is ready to process and absorb protein for muscle repair and growth and to convert carbohydrates into glycogen. This is ideally achieved by consuming a combination of carbohydrates and protein after a workout, which is dependent on your end goal and the type of workout undertaken. It is important to note that other nutrients, such as fats, vitamins and minerals are also important to consume daily to form a balanced diet.

To replenish your glycogen stores, you’ll need to consume around 2-3g of carbohydrates per kilogram bodyweight and up to 8-10g for endurance activities. Protein plays a key role in repairing and growing muscles and is essential for keeping your bones and joints healthy. Protein is not just for bodybuilders though, researchers suggest 1.6-1.8g per kilogram bodyweight per day should be consumed for endurance athletes and up to about 2g per kilogram bodyweight per day to build muscle. Even if you don’t do any or much exercise, you’ll still need to consume around 0.8g protein per kilogram bodyweight per day for maintenance.


Getting enough protein is important but so is the quality as well as ensuring that you get enough of all the essential amino acids from those protein sources. Opt for minimally processed sources of proteins. If you choose to use protein powders, opt for natural ones with little to no added sugars as excessive sugar consumption can cause weight gain due to unnecessary calories.


POWA protein powders consist of the perfect blend of nutrient-dense, high-quality plant-based protein sources with a balanced amino acid profile. They are also a source of fat and high in fibre, with many natural vitamins and minerals and with no added sugars!

 

References


https://www.asics.com/za/en-za/blog/article/the-science-behind-timing-your-recovery-meals

https://legionathletics.com/glycogen/

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