Do you want to see noticeable improvements in the quality of your workouts? Studies have shown that athletes who replace not only fluids, but also carbs, sodium and protein within 30 minutes of finishing a race or workout recover more quickly than those who take fluids alone.
A 2006 study done by the Academy of Nutrition and Dietetics states that when exercising at a high intensity for longer than 90 minutes, athletes should aim to consume 1.5 g/kg (0.68 g/lb) of carbs immediately after exercise, followed by an additional 1.5 g/kg two hours later.
Ingesting in carbs immediately following exercise allows for enhanced muscle glycogen re-uptake and synthesis, resulting in more available energy the next time out.
Pairing fluid with food items post-workout also improves fluid retention and helps rehydrate the body faster.
Turkey, salmon, grilled chicken, pasta, pita bread, rice and free-range eggs are some of the foods suggested by a 2008 study by the Sports Dieticians Australia for the purpose of total recovery.
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