Timing is critical, in fact, that for the maximum benefits you should be refueling within the first 15-30 minutes after training. A good rule of thumb is to consume at least 50 grams of carbohydrate as soon as possible after exercise and follow up with a carbohydrate-rich meal within the next two hours. Plain carbohydrates are not your best choice, however you know that muscle glycogen storage is further enhanced when carbohydrates are combined with protein in a 3:1 ration. So for optimum glycogen retention, your post-workout should consist of 50-100 grams of carbs with 15-30 grams of protein.

Carbohydrate - Protein Combos

• Tuna sandwich and a medium fruit salad.
• 300 ml of 0.1% milk fat fruit yogurt.
• Bagel, slice of cheese and a medium fruit.
• 2 grilled tofu-vegetable kebobs on rice.
• 1 cup of brown rice.
• 1 cup of lentil casserole, 1/2 cup brown rice and 1 cup of skim milk.

After Working Out Eating - The How and the When

What foods and how much you should eat or drink after training? Consume 1-2 grams of carbohydrate per kilogram of body weight (1 kilo = 2.2 lbs.). as soon as possible after your training is an easy to calculate, general estimation. Depending upon the intensity and the duration of your training session, and how big or small a person you are, you might need more or less carbohydrate/protein...the more intense the session and the longer duration it is, the more muscle glycogen you will have burned off. So, you may need as little as 50 grams or as much as 200 grams of carbohydrate.

A good rule of thumb however, is to eat/drink at least 50 grams of carbohydrate as soon as possible after exercise and then follow up with a carbohydrate rich meal within the next two hours. The latest research shows us that this carbohydrate in combination with some protein (3:1 ratio) will enhance the muscle glycogen repletion immediately after training, so take 50-100 grams of carbohydrate with approximately 15-30 grams of protein for maximum effect!

Foods Containing 50 grams of Carbohydrates

• Bagel with jam
• Banana with bran muffin
• 1 cup of sweetened applesauce
• 1.5 cups of oatmeal with 1 cup skim milk
• 1.5 cups of pasta
• 650-700 ml of 7.5% maltodextrim and sugar sport beverage
• 500 ml of 10% corn syrup-carbonated drink

Recover, Refuel

You train hard all week - as the weekend comes all you think of is kicking back and relaxing - you're tired. Your legs are heavy and your not too motivated to get out and train. You can change all that by paying attention to you nutritional state. It may be the one thing you need to change. Get fueled right for success.

Now is the time to reap the positive benefits of post-workout nutrition!