Nutritional strategies for replenishing energy stores (glycogen, ATP) after training and competition
Mechanism
- Replenish muscle and liver glycogen stores post-exercise.
- Improve energy availability to optimize performance during subsequent training sessions.
Practical Applications
Complex Carbohydrate Intake Post-Workout
- Consume complex carbohydrates to facilitate the resynthesis of muscular and hepatic glycogen.
- Examples: Brown rice, sweet potatoes, rolled oats.
⚖️ Optimal Intake
- Recommended dose: 1 to 1.2 g of carbohydrates per kg of body weight.
- Timing: Consume within 30 to 60 minutes following the session for maximum efficiency.
Combination with Proteins
- Pair with a small portion of protein (~0.3 g / kg of body weight).
- Objective: Enhance carbohydrate absorption rates and stimulate muscle tissue recovery.
- Examples: Yogurt, whey protein, eggs, legumes.
Benefits
- Rapid restoration of energy substrates and stores.
- Prevention of premature acute fatigue.
- Maintenance of long-term athletic performance.