Exercising is one of the best things you can do to stay healthy and control your weight. However, it also takes a toll on your body, for example by depleting glycogen stores in muscles, causing a buildup of toxins in the muscles and leaving them sore. Food is essential for post-exercise recovery. But various foods, including low-carbohydrate choices, have different effects.
Post-Exercise Role of Carbohydrates
Carbohydrate is a ready source of energy for your workouts. If you exercise every two or three days, a normal diet containing 4 to 5 g carbohydrates per kilogram of body weight is enough to replenish glycogen stores in your body, according to the Food and Agriculture Organization of the United Nations. But if you have a daily high-intensity fitness routine, you need more carbohydrate -- possibly even more than 8 g per kilogram of body weight -- to replace glycogen and help repair muscles and boost energy afterward.
Benefits of Post-Exercise Low-Carb Meals
Although carbs are crucial after a workout, overindulging in them has its drawbacks. In a study published online in the "Journal of Applied Physiology" in December 2009, researchers from the University of Michigan found that low-carbohydrate post-exercise meals significantly increased insulin sensitivity. When you have poor insulin sensitivity or insulin resistance, muscles and tissues are less capable of taking up blood glucose. As a result, blood glucose and insulin levels become elevated, which increases your risk of weight gain, especially around your abdomen, and type 2 diabetes. Insulin resistance is a common complication of obesity and is more likely as you become older.
Healthy Low-Carb Foods
The same study suggests that if insulin resistance is a concern for you, it's best to choose nutritious low-carbohydrate foods to refuel after a workout. High-fiber foods such as whole grains, fruits and vegetables --- all of which digest slowly --- are good low-carb choices. Of course, lean, complete proteins --- those with all nine essential amino acids --- are also low in carbohydrates and are critical for muscle repair and recovery after physical activity. Good sources include lean red meat, skinless poultry, fish, and low-fat or fat-free soy. Low-fat dairy such as chocolate milk, which is also rich in protein and low in carbs, has been shown to aid recovery after exercise, as revealed by a study published in the "International Journal of Sports Nutrition and Exercise Recovery" in 2006.
Considerations
Although consuming low-carb foods after a workout has its benefits, don't completely eliminate carbs from your post-exercise meals. You still need them, along with protein, for proper recovery after physical activity. Cassandra Forsythe, a registered dietitian and author of "Women's Health Perfect Body Diet," recommends consuming a meal or snack between 30 minutes and one hour after exercise. Consuming it too soon reduces the amount of fat you burn immediately after a workout, while refueling too late can cause low blood sugar and leave you sluggish for your next workout, notes Forsythe.
References
- American Physiological Society: What You Eat After Exercise Matters
- Food and Agriculture Organization of the United Nations: The Role of Carbohydrates in Exercise and Physical Performance
- "Journal of Applied Physiology"; Energy Deficit After Exercise Augments Lipid Mobilization But Does Not Contribute to the Exercise-Induced Increase in Insulin Sensitivity; S.A. Newsom et al.; December 2009 (online)
- "International Journal of Sports Nutrition and Exercise Recovery"; Chocolate Milk as a Post-Exercise Recovery Aid; J.R. Karp et al.; February 2006
- "Women's Health Perfect Body Diet"; Cassandra Forsythe, M.S.; 2008
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