A common characteristic of all carbohydrates is that they contain some form of glucose. When you consume food that contain carbohydrates, your cells burn some of the glucose immediately, and some of it is stored in your muscles and liver as glycogen. During both aerobic and anaerobic exercise, glycogen is burned first for energy, thereby depleting your stored glycogen. One of the reasons you feel fatigued after exercising is your glycogen levels are low.
Considerations
After you exercise, your body adapts to the stress caused by the exercise in two primary ways. First, it begins to synthesize amino acids to help repair damage done to your cells. The repair process is called protein synthesis, and it causes the cells to become stronger and more resistant to future stress. Second, your body replenishes glycogen in your liver and muscles. These two types of adaptations make it important to consume both protein and carbohydrates after you workout.
Significance
Restoring you glycogen levels can help normalize your blood sugar, which can get quite low after a workout. Symptoms of low blood sugar are headaches, weakness, dizziness and nausea. Also, adequate glycogen levels enable you to work out with sufficient intensity during your next exercise session. The intensity of your training largely determines how much improvement you see with your athletic performance.
Timing
Krista Scott-Dixon from the Diet Channel recommends that you consume carbohydrates that contain simple sugars within 45 minutes of completing your workout. The simple sugars should be in liquid form for rapid absorption, such as in fruit juice. Simple sugars cause insulin levels to rise, which helps transport nutrients to your cells.
Within two hours of your workout, consume complex carbohydrates. Complex carbohydrates provide sustained energy. Examples of complex carbohydrates are whole grains, potatoes, pasta, nuts, fruit and legumes.
Snacks
If you don't have time for a full meal within two hours of finishing your workout, snacks that contain protein and complex carbohydrates can be sufficient. Examples of these kinds of snacks include yogurt with fruit, a whey protein shake with a banana, or a tuna sandwich on whole-wheat bread.
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