Nutrition Quarterly Summer 2022

Fast-Digesting Carbs Protein Supplements Glucose is a simple sugar and sugars are carbohydrates. During exercise, your body starts with glucose in your bloodstream and then burns some (or all) of the roughly 1800 calories of glucose that is stored in your muscles and liver for energy. This stored glucose is called glycogen. Following exercise, your muscles need carbohydrates to replenish the glucose that was burned. Because exercise also stresses and tears muscle fibers in your body, you also need a good, clean source of protein to repair those tissues. The protein you consume post sweat session can be a part of your body for up to a decade. Choose wisely! Supplements are a useful tool to help meet your body’s nutritional wellness and performance goals – especially post-workout! Carbs go straight to muscle fibers and are stored as glycogen, as well as help with retention of the catabolic hormone cortisol. Your muscles need carbohydrates to replenish the glucose that was burned. Your body is looking for replenishment immediately after exercise. What to Drink 30 Minutes After a Workout The Benefits of Post-Workout Nutrition These two components make up the basic nutrition of post-workout recovery. So how much should you have? Most dietitians suggest replacing the calories that you have just burned (or up to 10% more) with a 3-to-1 carbohydrate-to-protein shake or snack after exercise. Consuming this will help give your body the energy and materials that it needs to repair, save muscle and keep your metabolism high. • Essential For Recovery • Improves Immune Function • Enhances Bone Mass • Increases Your Ability to Utilize Body Fat • Improves Your Ability to Add Muscle • Reduces Muscle Soreness y o u r b o d y i n t o a c a t a b o l i c ( m u s c l e - w a s t i n g ) s t a t e . * * w w w . f it n e s s . m e r co l a .e d u Nutrition Quarterly · Series 3 – Volume 3 9