When you have a long and strenuous workout, you want to start refueling your body as soon as possible. This is because there is a one-hour window when your glycogen replacement is at its fastest. While the replacement rate does continue at a slower pace for several hours, the best refueling results are within that one-hour window. No matter what level athlete you are – from beginner to professional – it’s best to start the refueling process as soon as you complete your workout. You can do this with one of our clean energy bars, which are packed with a great combination of easily digested protein and fast response carbs.
There are other things you need to remember about refueling after a strenuous workout. Your muscles can be refueled in 24 hours, as long as you feed them the right amount of carbs and proteins. You just need to make sure you are eating to refuel; this should be strategic eating for optimal performance rather than eating just to eat. Make sure your calories are appropriate to your level of workout and energy needs.
What You Need to Refuel
You should refuel with both carbs and protein. Knowing how many carbs your body needs can be tough to determine. Your carbohydrate needs are dependent on the intensity and duration of your workout, as well as your body weight and body composition. Here are some general rules to help you keep your muscles energized and ready for action:
– If your workout is moderate intensity for 60 minutes or less, all you need is .25 – .50 grams of carbs per pound of your body weight in the meal following your workout.
– If you’re an endurance athlete and your workout lasts 1-3 hours, aim for .50 – .75 grams of carbs per pound of your body weight in your recovery meal. Then, aim for .25 grams of carbs per pound of bodyweight in a meal 3 hours post workout.
– Extreme athletes who engage in activity for more than 3 hours per session need 1 gram of carb per pound of bodyweight in the recovery meal as well as two hours post session.
You also want to give your body sufficient protein in combination with the carbs. Combining your proteins and carbs within the first half hour after a workout will give you the maximum glycogen benefits. Aim for a 4:1 ratio of carbs and proteins – you want 4 grams of carbs for every 1 gram of protein.
What to Eat for Refueling
Now that you know how much carbs and protein you need to refuel your body, you need to know which foods make the best choices. You may not have a full kitchen available immediately after a workout, which makes our protein bars the ideal choice. Engineered foods, such as our protein bars, are designed specifically for fueling your body both before and after a workout.
They are a key component in refueling because they are made to be easy to digest, and they also contain the ideal balance of carbs and proteins. These scientifically-engineered bars are clean, healthy, and they take the guesswork out of counting grams of carbs and protein. You can easily eat a protein bar right after a workout and know that you are giving your body exactly what it needs to repair muscles and refuel for the next workout.
Drink the Good Stuff
Finally, when it comes to the right after-workout drink, avoid the sports drinks. Those are fine for drinking during extended exercise programs, but for refueling after a workout, you need a different composition of nutrient. Be sure to drink 8-10 ounces of pure, clean water with our bars to improve digestion and absorption. Other great refueling options include: low fat chocolate milk, bananas, orange juice and tropical fruit
Contact us today at Promax to learn more about our energy bars and how they can help refuel your body after a strenuous workout.
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When you hear people talking about macro nutrients, you may not know what they are talking about. Large nutrients, like a couple of extra-large nutrition bars? Well, not exactly, although our nutrition bars can definitely help. Nutrients are different substances your body needs to grow and maintain itself. Macro does mean large, but the term macro nutrients does not refer to the size of the nutrients. The term is referring to quantity. Macro nutrients are, specifically, nutrients that are needed in large amounts.
The Specific Macro Nutrients Needed and Why
There are three specific macro nutrients that your body needs for survival:
- Proteins, which provide 4 calories with every gram consumed
- Fats, which provide 9 calories with every gram consumed
- Carbohydrates, which provide 4 calories with every gram consumed
There are various reasons why you need each one of these macro nutrients. Understanding the function of each macro nutrient for your overall health can help you better choose the foods you consume.
Proteins are needed for:
- Maintaining healthy immune system functions
- Repairing tissues
- Manufacturing enzymes and hormones
- Preservation of lean muscle mass
The USDA recommends that you get between 10-35% of your daily calories from proteins. You will find proteins in foods such as meats, fish, poultry, cheese, legumes, nuts, seeds, milk, and various vegetables.
Fats might seem like an unnecessary part of your diet, but they are needed for:
- Maintenance of cell membranes
- Cushioning for internal organs (think shock absorption)
- Absorbing vitamins A, D, E, and K, as well as carotenoids
- For taste and stability in different foods
The USDA recommends that between 20-35% of your daily calories should come from fats. There are three types of fats: trans fat, saturated fat, and unsaturated fat. In general, the less trans fat and saturated fat you have in your diet, the better, due to the increased risk for heart disease. Unsaturated fat can actually reduce your risk of heart disease. You can find fats in nuts, seeds, meats, poultry, butters, oils, milk items, salad dressing, fish, and grain items.
Carbohydrates are needed for:
- Fuel for your body
- Helping the brain, muscles, central nervous system, and kidneys function
- Assisting in eliminating waste and maintaining the health of intestines
Your body needs more carbohydrates than any other macro nutrient. They are the primary energy source for your body, and they are stored in your muscles and liver for later use. The USDA recommends that between 45-65% of your daily calorie intake should come from carbs — which may seem a bit on the frightening side, when you think about the havoc carbs can wreak on your weight loss plans. However, in moderation and consumed in the right form, carbohydrates are a useful and very essential part of your daily life. You will find carbs in fruits, grains, potatoes, milk and yogurt (in the form of lactose), and in many vegetables.
An important thing to remember about carbohydrates is that fiber is a type of carb that your body is unable to digest. However, fiber aids in the removal of waste from your body, and high-fiber diets reduce your risk for heart disease, as well as obesity — so, not all carbs are bad for your body.
Contact us today at Promax to learn more about our new and improved protein bars and how they can help your body get the macro nutrients it needs.
Image courtesy of the Promax Nutrition website
When we heard that Anna was running across America, literally, from CA to NY, we had to learn more about her and support this incredible endeavor. Anna was inspired to make this trek to raise awareness in the United States about the many challenges veterans face when returning home. She chose to support Team RWB, an organization that enriches the lives of America’s veterans by bringing together veterans and civilians for athletic and social events.
Anna has been staying fueled on the road by eating Promox Protein Bars…and we’re happy to be a part of this very special journey!
To learn more about Anna and her journey, click here.You can also run with Anna either on her route or by downloading the Charity Miles app and using the hashtag #runamerica.
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