Recovery nutrition

Post-exercise muscle recovery

in Recovery nutrition

The need to consume protein and carbohydrates after exercise has become the central plank of most post-exercise recovery strategies Since the dawn of sports nutrition as a scientific discipline, one issue has consistently dominated practitioners’ attention – the post-exercise ‘window of opportunity’ for muscle recovery. So entrenched is this concept in muscle recovery culture that... MORE

Glycogen levels need to be replenished post exercise

in Recovery nutrition

Glycogen synthesis: your post-exercise plan The importance of replenishing muscle glycogen stores as well as fluids after heavy exercise is well understood by sports scientists and coaches. But the relatively recent discovery that muscle glycogen synthesis is more rapid if carbohydrate is consumed immediately after exercise has focused attention on early post-race strategies to promote... MORE

Optimise your protein consumption: the importance of quality

in Recovery nutrition

There’s more to protein nutrition than just eating the optimum amount; the timing of consumption and the type of protein selected can both impact on nitrogen balance; and there are a number of nutritional ‘co-factors’ that are either essential or useful in promoting optimum protein metabolism within the body. This is especially true where carbohydrate... MORE

Reduce muscle fatigue with probiotic supplements

in Recovery nutrition

Probiotics combat fatigue problems in athletes Many athletes suffering from fatigue have an immune defect that can be reversed by taking probioticsupplements (which are believed to help fight illness by improving the balance of bacteria in the gut). That’s the implication of a new study from Australia, which examined 27 well-trained recreational athletes, nine of... MORE

Protein metabolism

in Recovery nutrition

Eating and recovery should protein replenishment start before exercise? When it comes to recovery from athletic endeavours, the notion that ‘it’s not just what you eat but when you eat it’ seems intuitively correct. For example, numerous studies have demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to... MORE

Food, drink and exercise: why timing is everything

in Recovery nutrition

How to maximise muscle glycogen For athletes, high-carbohydrate diets optimise muscle-glycogen levels, and high muscle-glycogen concentrations improve endurance-exercise performance. However, achieving these magnificent glycogen levels is not just a matter of eating plenty of carbs but also of timing your carbohydrate intake appropriately. If, for example, you load up on carbohydrate immediately after either endurance... MORE

Cherries decrease strength loss and muscle pain

in Recovery nutrition

Benefits of a bowl of cherries US researchers have come up with practical and tasty way to keep the symptoms of exercise-induced muscle damage at bay.  They found that volunteers who consumed up to 120 tart cherries a day in the form of a juice blend suffered significantly less strength loss and muscle pain after... MORE

Are you getting enough salt during recovery?

in Recovery nutrition

How a salty drink can actually quench your thirst after heavy exercise Whenever you exercise vigorously for about 45 minutes or more on a warm day, your body begins crying out for one simple – but critical compound – plain old water. After all, when you exercise under steamy conditions, H2O tends to pour out... MORE

Dietary antioxidants: can they help reduce post-exercise soreness?

in Recovery nutrition

The unfolding story of antioxidant nutrition for athletes is full of twists and turns. Just a couple of decades ago, the word ‘antioxidant’ was almost unheard of by athletes and coaches. But as nutritional science began to unravel the role of these compounds in protecting and enhancing cell performance and longevity, it soon became apparent... MORE

Amino acid

in Recovery nutrition

Eating an amino acid mixture may really be worthwhile – as long as you do it at the right time How often have you gone into the gym for a workout, only to be tempted by the products on sale promising rapid weight and muscle gain through amino acid supplementation? Then again, the sheer cost... MORE


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