Glycogen replenishment

The goal of a post-exercise recovery meal is to replenish energy stores depleted during the session. Insulin plays a central role in nutrient storage, acting to transport carbohydrates and some amino acids from the bloodstream to the individual cells. Insulin also stimulates the storage of carbohydrate as glycogen. Significantly, carbohydrate is a potent stimulus for insulin release while protein’s effect on insulin is far more subdued. Athletes have long practiced eating a high carbohydrate meal after exercise and this makes a lot of sense. A high carb post-workout feeding serves to increase insulin levels and replenish glycogen stores. And this is a good thing: by replenishing drained nutrients and dousing exhausted muscles with nourishing carbohydrates, we promote muscle healing and growth in the post-workout state.
There exists a “window of nutritional opportunity” that opens immediately after exercise during which glycogen re-synthesis rates are maximal. This window stays open for roughly two hours after the cessation of exercise. Considering that it takes some time for the nutrients to be digested and absorbed, suggests you eat your recovery meal as soon as you can after exercise, to take advantage of the open window. Supplements are ideal as post-exercise meals as they are easy to prepare and quickly absorbed.

This is also a good time to have some sodium as well.It well help the body hold onto the glycogen in the blood longer.
Great tip Kid ,this is very good info.

Great post! I think it is important to note that the meal should never be in the form of solid food. Digestion takes much needed energy away from muscle repair. After the steroid ban there were a select few high caliper olympic athletes that would actually inject aminos to bypass this proccess. Of course this was proven way to dangerous. So always use easily digested aminos/protien and carbs.
I also give about ten min for a cool down or stretch post training before I consume my shake. The body is in quite a state of shock after training and it is important to aid the body in settling itself before consuming lage amounts of nutrients...... just my 2 cents

I'm feeling like it may be almost time to take a day for some major glycogen replenishment. Been keeping carbs fairly low on a constant basis and starting to feel drain.

I know that feeling Bro...can you say SUSHI time?

sweatmachine said:

I know that feeling Bro...can you say SUSHI time?

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Dude ya read my mind!
In fact the wife bought me a sushi making kit last summer that I have not used yet so I got it out tonight and read the directions, doesn't seem to difficult. So I figure thats what I'll do this weekend while she's layed-up!

Arned Flanderss said:

I also give about ten min for a cool down or stretch post training before I consume my shake. The body is in quite a state of shock after training and it is important to aid the body in settling itself before consuming lage amounts of nutrients...... just my 2 cents

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How so?... What is lost in taking in a recovery shake ASAP or even just before you have finished your workout?...

-Randy

great info KR

Nice info KR.

Hope you all are reading this.