Carbohydrate and protein for workout recovery

It's common knowledge that it's important to consume carbohydrates in a form that's easy to metabolize quickly. Research has shown that protein consumption is equally important.

During exercise, glycogen supplies are depleted from the muscles and liver. During a workout, glycogen is used as fuel. The optimal time to consume carbs to replenish the stores is during the first 15 minutes after completing the workout. If that's not practical, doing it within the first 30 minutes will do.

Why so soon? Because that's when the body is hungry for it. The chance of muscle and liver absorption falls off rapidly. Since simple sugars are being consumed, if they aren't going back into the energy bank they are likely to be metabolized into fat. And for anyone working out to lose weight, this defeats the purpose.

The role of protein in post-workout recovery

Usher in carb's new friend: protein. Personal trainers, coaches, and athletes are becoming increasingly aware that protein plays a couple of roles in the recovery process. First, protein is essential for rebuilding muscle damage. The sooner muscles have access to protein, the more effective it is.

The second role is in aiding glycogen replacement. The important thing is to get the proper carb/protein ratio. Recommendations vary depending on who is offering them, but it's safe to say that anywhere between 3:1 to 4:1 is ideal.

What are handy sources of carbohydrates and protein?

Since workouts are generally at a gym, health club, the track, road, or running trails, the refrigerator is most likely not close at hand. The mini-meal should be transportable.

A container of milk is absolutely ideal since it not only has the perfect carb/protein ratio, but it's a liquid, so it also re-hydrates. Smooth move! It's inexpensive compared to supplement-type products, and comes in different flavors; white, chocolate, and strawberry come to mind. And don't forget the high calcium content. High impact exercise encourages the bones to absorb calcium.

But many of those supplements also fit the bill. Check out Muscle Milk Light, Odwalla Protein Monster, Clif's Builder Bar, and GU Recovery Brew, just to name a few. These can get expensive though; consider more economic choices according to the glycemic index.

It's all good news. What's not to like?

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