“Why we do what we do is speculative.
How we get in shape is science”
~Me
J
Replenishing
muscle glycogen stores after exercise is beneficial for recovery and enhancing
the effects of resistance training for all athletes… male or female. Glycogen
repletion occurs faster after immediately after exercise because of the
elevation of insulin, testosterone, and growth hormone in the blood stream.
The muscle
cells are more likely to uptake glucose and are more sensitive to the
effects of insulin (the hormone that
takes sugar out of the blood and into muscle), which promotes glycogen
synthesis. With this in mind, its best to drink a shake within 30-45 minutes
post-workout window to maximize glycogen storage.
Carbohydrates
are a must as well…you should have 0.5 grams of carbohydrates per lb. of body
weight. An athlete who weighs 150 pounds, for example, should eat 75 grams of carbs
right after training…this should be a shake composed of 1 banana in addition to
the carbs within the meal replacement/protein type shake.
Proteins can
also enhance glycogen replacement after hard exercise and promoting muscle
synthesis. The elevation of testosterone and Growth hormone will provide a
faster transportation of protein to the damage tissue to aid in the repairing
process.
A winning
combination should include 1 gram of protein for every three grams of
carbohydrates. Remember…it’s also beneficial to eat well throughout the day,
but post-exercise refueling is a crucial for muscle recovery, growth and
repair.