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There is a
very important aspect of recovery after
a workout that is often overlooked but can
give you the results you're looking for.
It is known as the Four-Hour
Window of Opportunity.
When you exercise,
your body burns carbohydrates for energy
and breaks down your muscle tissue (especially
if you are weight training). Immediately
after a workout, the body has an enhanced
ability to utilize nutrients such as glucose
(sugar) and protein (your body's main building
blocks) in order to rebuild and recover
from your exercise.
Taking in
nutrients immediately after exercise helps
you to recover faster and feel better after
a workout.
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Protein -
Immediately following a workout, (within a
few minutes of completion) take some protein.
The easiest and best way to do this is in
the form of a protein powder, though a food
source such as milk will do. Taking protein
gives your body something to rebuild with
instead of tearing down it's own muscle tissue
for building blocks. Do not take protein right
before a workout as it will just sit in your
gut and may cause bloating (among other things).
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Carbohydrates - Take in about 60 to 100
grams of carbohydrates to help the body refuel.
Your body is most efficient at rebuilding
it's carbohydrate stores immediately after
a workout.
A few common examples of healthy carbs to
take after a workout include juices, fruits,
and sports drinks. Examples of protein foods
include milk, eggs, poultry, fish, meat, or
soy products. Flavored yogurt is an excellent
example of a post-workout snack. It contains
simple carbs, protein and calcium all in one.
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- Post-Workout
Meal - About one hour after the workout,
take in a high quality source of protein
and a good supply of carbohydrates such
as grains or cereals. At this time, the
body has settled down from the stress
of the workout and is looking to rebuild.
By supplying an ample amount of raw materials,
you will be preventing the body from eating
itself in order to recover.
- Relax
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This is when you recover from
a workout!
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