#Goldenratio protein windows#
The goal with eating in these two windows is not to consume more calories than you actually need rather, the objective is to help give your body the right combination of nutrients at the right time, decrease inflammation, increase muscle glycogen stores, and rebuild damaged muscle tissue. Like the first, immediate window of recovery, the second window does not need to be a high calorie meal or snack. In this window of recovery, a meal or snack that is higher in protein but also includes a healthy fat and carbohydrate is best. The second window for optimal recovery is from one hour to three hours post workout. The second nutritional window for optimal recovery Getting between 70-100 calories with this nutrient ratio will do the job. If you have a sensitive stomach, wait 25 minutes, drink some water, and relax before trying to consume food.
You don’t have to eat as soon as you stop running. Second, do the best you can to take advantage of the entire 30 minute window. Getting nutrition in the form of liquid can often be easier on sensitive stomachs. Luckily, I have to two recommendations if you’re a runner who has trouble digesting food after a run:įirst, try a post workout recovery drink with the correct ratio of 3:1 or 4:1 carbohydrate to protein. If you have a sensitive stomach, eating immediately following exercise can be a challenge. If eating immediately after a run is hard Energy/Nutrition Bars (You have to really read labels, not all bars are created equal).1 fried egg+ 1 cup sauteed spinach + 1 serving fruit.1 medium apple + 2 Tablespoons Peanut Butter.1 medium Sweet potato (great source of potassium) + 1 inch Beef Jerky.1/2 cup plain yogurt + 1 cup Mixed Fruit.Proper nutrition during the first 30 minute window immediately following exercise is your first step to having a better run tomorrow. However, a little bit of protein helps produce muscle building amino acids and hormones. The consumption of too much protein in this process will inhibit your body’s absorption of the carbohydrates by slowing the gastric emptying rate. This combination of carbohydrates to protein helps the body re-synthesis muscle glycogen more efficiently than carbohydrates alone. The ratio of carbohydrates to protein should be 3:1 or 4:1 (carbohydrates:protein). You should aim to consume 100-300 calories. The best nutrients to consume during the 30 minute window immediately following prolonged exercise is a mix of carbohydrates and protein. If you are training for your first half marathon, and you have never run over a 5K, anything over 45 minutes is prolonged exercise to your body. If you are a well-trained runner, prolonged exercise will be an hour or more. I use the term “prolonged” exercise loosely and don’t give a specific duration because it will be different for each person. Many scientific studies have confirmed that the first window of recovery begins within 30 minutes following prolonged exercise. The first nutritional window for optimal recovery In this article, we’ll outline exactly when these two windows of optimal nutrient intake occur and provide you with easy nutritional options to help you get the most out of each and every hard workout. Increasing your rate of recovery by focusing on the timing of your post workout nutrient intake decreases muscle soreness and increases your ability to push harder and run faster during your next workout. There are two optimal windows of recovery following a hard workout that play crucial roles in helping your body recover as quickly as possible. But, did you know that the timing of your post workout meal and the windows in which consume those nutrients is almost as important as the nutrients consumed? Thanks to the advertising dollars allocated by some of the big name nutritional companies, you may already be aware that the nutrients you consume after a hard workout or a race play a dynamic part in your recovery.
0 kommentar(er)
