Obtain at least 30 grams of protein and 50 to 60
grams of carbohydrates within two hours of training or competition to begin the recovery process, according to nutritionist Dr. John Berardi.
Aim for 20 to 60
grams of carbohydrates within two hours of training for maximum glycogen synthesis and recovery from your training session.
Not exact matches
«
Within 30 minutes following a workout, a snack rich in
carbohydrate and containing 15
grams of protein will reduce protein breakdown and provide the amino acids required for muscle synthesis,» says Norris.
The Academy
of Nutrition and Dietetics recommends that active adults and competitive athletes consume 0.5 to 0.7
gram of carbohydrates per pound
of body weight plus 15 to 25
grams of protein
within the first 30 minutes post-exercise.
Maintaining a metabolic state
of ketosis, which is caused by consuming less than 10
grams of carbohydrates a day allows ketones to build up
within your body.
In general, try get about 0.5
grams per kilogram
of your bodyweight
of carbohydrates within 30 to 60 minutes
of sweating and an additional 1.5
grams per kilogram body weight
within two hours.
Within 3 months
of adopting a low - fat, plant - based, whole - food lifestyle, she had increased her
carbohydrate intake to approximately 250
grams per day, and reduced both her basal and bolus insulin requirements to approximately 30 units per day.