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What Is Sports Nutrition



Fluid replacement

Timing is everything. After cooling down at the end of each workout, rehydration should be top priority. Drink enough to replace the fluids you sweated out. It is right after exercise that muscles are most receptive to replenishing glycogen stores.

These times, blood flow is on the increase and muscle membranes are more permeable to glucose and the effects of insulin which promotes glycogen synthesis. During this "glycogen window" (which lasts up to an hour) muscles replenish glycogen up to three times faster than at other times.

Second carbo-loading

High-carb foods and beverages are best for fast Wholesale Sports Nutrition recovery. Including protein with these foods (4:1 ratio of carbs to protein) enhances muscle repair and glycogen replacement.

The amount of food you need depends on the extent of the depletion of glycogen stores. How much food you need depends on the extent that your activity depleted your glycogen stores.

For a minimum of 2 hours of exercise, sports nutrition experts recommend around 1-1.5 grams of carbohydrate per kilogram of body weight within 15 minutes after cessation of exercise and every two hours until your next complete meal. That�s around 50-120 grams or 200-480 calories of carbohydrates for most athletes.
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Sports Nutrition Northern Illinois



Journal Of Sports Nutrition