Post-workout carbohydrates significantly contribute to physical recovery. If you can consume carbs within the first 30 to 60 minutes after exercise, you will not only speed recovery by providing nutrition to tired muscles, but you will also maximize your preparation for the next day's workout. Carbohydrates directly affect your muscles' levels of glycogen, the form of glucose actively stored in your muscle tissue, so replenishing those carbs is an important part of an athlete's recovery.
Timing of Carbohydrate Replenishment
Scientific studies have confirmed post-workout carbohydrates role in benefiting athletic recovery and performance. Open for discussion is the exact timing, in minutes or hours, of replenishment. Marquette Nutrition and Fitness specifies that carb replenishment within the first hour of recovery is most beneficial after intense exercise lasting an hour or more. Those initial 30 to 60 minutes is your muscles' peak period for glycogen storage. Up to four hours is a feasible window of time for resynthesis of glycogen, but beyond six hours, our muscles simply are not primed to recapture glycogen.
Carbohydrates Plus Protein
The Journal of Applied Physiology provides a highly technical explanation of the biochemistry behind post-exercise carbohydrate replenishment and glycogen resynthesis. Athletes exercised intensely, received nutritional supplements consisting of carbs-only or a carbohydrate-protein mixture, and their muscle glycogen concentrations were measured after four hours. Results supported earlier studies showing that carb-protein supplementation increased glycogen reloading by 38 percent over carbs-only. Tri Smarter simplifies this research for the layperson, computing the optimal carb-protein ratio to be 3:1 or 4:1, or approximately 20 to 25g protein per 80g carbs.
Combined Carbohydrate-Protein Sources
Luckily, foods with these ratios are relatively easy to find. Low fat chocolate milk, at 28g carbohydrate and 9g protein per cup, approximates that magic carb-protein ratio. Athletes averse to chocolate or anything sounding "unhealthy" may turn to skim milk, which provides nearly as perfect a carb-protein balance. Flavored yogurt, a bowl of cereal with low fat milk, trail mix, and sandwiches made with 2 to 3 oz lean meat or 1 to 2 tbs of peanut butter also approximate the optimal ratios. Several sports bars and beverages are adding protein to their carbs, as well.
By Carbs Alone
That being said, if all you have on hand is a carbohydrate-based food, eat it. Any carbohydrate is better than no carbohydrate, especially when it plays such an important role in post-exercise recovery. Carb supplementation all on its own helps restore blood-sugar levels as well as muscle glycogen. Carbs replenish calories, thus sparing the body's own stores of protein for muscle repair. Carbs also fuel brain activity, boost metabolism and fortify your immunity system.
Traveling With Carbohydrates
Stock up on sources of carbohydrates that are lightweight or easy to throw into a pocket or your exercise bag. Popular options include bananas, dates, fruit with thick rinds such as oranges, and dried fruits such as raisins, prunes and dried cherries. Beyond fruit is the grain family. Long distance runners and cyclists are intimately acquainted with the benefits of a post-marathon buffet of whole grain breads, bagels, cereals pastas, and rice. The secret to post-exercise carb consumption is finding nutritious, palatable foods. They become part of your training.
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