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.