Damage control



Damage control

Replenishing carbohydrates within the first hour after exercise is important, according to Mark Tarnopolsky, M.D., Ph.D., of McMaster University in Hamilton, Ontario.

Not only are carbohydrates needed to replace glycogen stores, the insulin they bring with them helps deliver amino acids for rebuilding muscle protein.

“Immediately after a workout, I recommend a gram of carbohydrates for each kilogram (2.2 pounds) of body weight,” says Tarnopolsky. “Then repeat the same amount one hour later.”

In one study conducted by Tarnopolsky, athletes had increased stores of glycogen
in muscle when they ate carbohydrates after exercise.
--Adapted from Eating Well

NOTHING BUT HONEY

A new study suggests that honey is superior to other carbohydrate sources in sustaining beneficial blood sugar levels. "We don't know why this occurs specifically," says researcher Richard Kreider. "But honey is a mixture of different forms of carbohydrates. It's got some fructose, some sucrose and the combination appears to digest a little slower and therefore it maintains glucose levels better." As a result, honey may help muscles recuperate faster from exercise.
Source: HealthSCOUT

Related links:

Speeding recovery after exercise

Science Daily piece about a study at the University of Illinois that found the amino acid leucine plays an important role in muscle recovery from exercise.

Eating before competing
Practical, detailed questions and answers from Nancy Clark, MS, RD.

Eating for peak performance
Great article by Susan Kleimer. Ph.D., RD, that covers how to get the most from carbohydrates and fluids.

Homemade Power Bars and Sports Drinks

Nice collection of recipes from athletes and sports magazines.

To read more about the role of carbohydrates in CPT II deficiency, visit Divide and conquer.

To read more about sports gels as replacement carbohydrates, visit Quick on the trigger.

Leucine appears to have a specific, and apparently, unique impact on skeletal muscle. It stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. This activity is not seen when protein is consumed before or during exercise. Instead, it has a dramatic impact on protein synthesis during the recovery period after exercise.
--Donald K. Layman

Eat chicken parmigiana with pasta after you lift. It contains the perfect ratio of nutrients for building muscle--six parts carbohydrate to one part protein.
--Melissa Gotthardt in Men's Health