WHY DO I NEED CARBOHYDRATES AFTER EXERCISE?
The carbohydrates are very importantto stop the catabolic process that exercise causes.
Consume as soon as possible after your workout - if you go without it for more than a few hours after your workout, the anabolic window that allows your best gains will close until your next session.
Anabolic window. Is a time window that opens directly after training or after exercise for about 2 hours. During this time, the body needs carbohydrates to fill the glycogen stores and to stimulate regeneration.
There's another reason. When you exercise hard, you deplete your muscles' glycogen stores that need replenishing. That requires the intake of carbohydrates - with some protein.
So that you can replenish glycogen stores and be rested for your next workout, the recommended one The ratio of carbohydrates to protein is usually up to 4: 1.
According to nutritionist Chris Mohr Sports drinks are good choices for athletes, but fruit is better after a workout session.
"Fruit provides short-chain carbohydrates and nutrients that provide the lean body with minerals and vitamins."
If you can supplement the fruit with a protein shake made from skimmed milk (which provides more helpful carbohydrates over the lactose), that should make for optimal recovery.
Or, as Mohr recommends, You just throw the fruit in the blenderwhile you prepare your post-workout shake. Greek yogurt with fruit is another great option. For what types of fruit you should choose, check out our recommendations below.
FIVE TO TRY
ORANGES
Provide a daily dose of vitamin C a reasonable serving of fiber, vitamin A, and calcium.
BANANAS
They're full of fiber and pectin, which aids digestion, potassium and vitamin B6.
ANANAS
Loads of vitamin C and manganese to keep bones tight and strong.
STRAWBERRIES
Contain anthocyanins in the pigment that help burn stored fat.
KIWI
Vitamin K, Potassium, Fiber and Folic Acid, which help make red blood cells.
WUSSTEN SIE SCHON?
Pineapple contains bromelain, an ingredient that helps digest protein and reduces inflammation and swelling.
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