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BEHIND THE TIP: Keeping Your Muscles Primed with Post Workout Nutrition

Steve February 3, 2014

Glycogen PostReplenishing your glycogen stores immediately after an intense exercise session is just as important, if not more important than immediate protein consumption- Never to downplay the value of quality protein of coarse. Glycogen is a polysaccharide (carbohydrate, such as fiber rich, starch or cellulose) that serves as an energy storehouse and is found in the liver and muscles. Your muscles convert glycogen into usable energy and your body utilizes your glycogen stores throughout the day. This is why it’s imperative to maintain proper nutrition to keep those stores replenished. These stores are quickly depleted with exercise. Your body stores enough glycogen to last 12 to 14 hours of daily activity. That same amount of glycogen will get you through two hours of sustained exercise. While the body uses glycogen at the beginning of any exercise, the body will eventually use fat stores for energy, but glycogen is required to convert the fat into usable energy. Glycogen is the fuel in your gas tank that you need to keep going.

You should ideally replenish your glycogen stores within 15 minutes of completing your workout. If carbohydrates are consumed immediately after exercise, the body is able to retain up to 50 percent more glycogen. The consequences of not replenishing your glycogen stores are dire. If not properly fed, the body will start consuming muscle in order to fuel itself. So do yourself a favor and feed your physique with nutrient dense foods sure to warrant your desired gains (or losses in many cases) with meals consisting of an equal ratio of carbohydrates to protein as the best choice. Avoid meals with a high fat content, as fat slows digestion and delays the delivery of much needed nutrients to your muscles. Suggestions for meals include protein shakes, eggs and orange juice, tuna fish sandwiches, bananas, low-fat yogurt, honey and oatmeal with fresh fruit.

#ProCoachSteve- Team Fitastic


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