Pre- and post-exercise nutrition, specifically high-intensity or endurance exercise, is extremely important in the recovery and longevity of the muscles. The body taps mostly into glycogen (a form of glucose) during periods of high physical exertion, using this as fuel. Every “body” will be different in how much of what nutrition is necessary, both prior to and after exercise, in order to replenish and build. A general guideline is to not have the stomach be full or digesting a big meal within two hours of exercise. If your body is one that needs a fuel boost prior to exercise, it’s better to consume something lighter such as yogurt, small amount of oatmeal, fruit, smoothie, or anything that’s easily digestible and has a good balance of carbohydrates and protein.
After intense exercise, a good rule of thumb is to replenish as soon as possible. The body begins key functions after intense exercise, including protein synthesis (process of making new proteins) and glycogenesis (assisting with insulin production). Glycogenesis aids the protein synthesis process which requires glucose or simple sugar. But just as every body is different in it’s pre-exercise nutrition, post-exercise nutrition will differ as well. Post-exercise protein benefits might not be necessary for females as estrogen has a protective effect on skeletal muscle, minimizing the damage caused during exercise. On the other hand, males might need a higher amount of post-exercise nutrition due to the damage of muscle proteins and the diversion of amino acids and energy away from the process of protein synthesis during exercise. Getting simple sugar within 30 minutes of exercise both replenishes the glycogen used, plus provides necessary glucose for muscle recovery and building during the protein synthesis function in bodies when needed.
Without key nutrients at the right time, the body can begin breaking down rather than building up, which can affect the ability to reach fitness goals. If you’re feeling like your body is taking too long to recover or having difficulty reaching goals such as strength building, re-evaluating your nutrition is a good place to start—both what you’re intaking, and when.
Best,
Katherine
References
After intense exercise, a good rule of thumb is to replenish as soon as possible. The body begins key functions after intense exercise, including protein synthesis (process of making new proteins) and glycogenesis (assisting with insulin production). Glycogenesis aids the protein synthesis process which requires glucose or simple sugar. But just as every body is different in it’s pre-exercise nutrition, post-exercise nutrition will differ as well. Post-exercise protein benefits might not be necessary for females as estrogen has a protective effect on skeletal muscle, minimizing the damage caused during exercise. On the other hand, males might need a higher amount of post-exercise nutrition due to the damage of muscle proteins and the diversion of amino acids and energy away from the process of protein synthesis during exercise. Getting simple sugar within 30 minutes of exercise both replenishes the glycogen used, plus provides necessary glucose for muscle recovery and building during the protein synthesis function in bodies when needed.
Without key nutrients at the right time, the body can begin breaking down rather than building up, which can affect the ability to reach fitness goals. If you’re feeling like your body is taking too long to recover or having difficulty reaching goals such as strength building, re-evaluating your nutrition is a good place to start—both what you’re intaking, and when.
Best,
Katherine
References
- Beck, K. L., Thomson, J. S., Swift, R. J., & Von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 6, 259.
- Bonci, L. J. (2011). Eating for performance: bringing science to the training table. Clinics in sports medicine, 30(3), 661.
- Levenhagen, D. K., Gresham, J. D., Carlson, M. G., Maron, D. J., Borel, M. J., & Flakoll, P. J. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. American Journal of Physiology-Endocrinology And Metabolism, 280(6), E982-E993.
- MEAL, M., & PLAN, M. The Science Behind Eating Before/After Exercise.
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