SUGAR: Friend or Foe?
SUGAR: Friend or Foe?
In the athletic world, regardless of talent or end goal, athletes and non-athletes alike can easily be swept up by the latest body-composition-enhancing diets, hoping to transform into faster, leaner running machines. Fad diet trends are nothing new and have come full circle, from Atkins to Paleo to Whole 30 to Keto (short for Ketogenic). All of these diets either eliminate a food group or have a starring villain.
Just a few decades ago, fat was the bad guy; today, carbohydrates (carbs) are in the hot seat. Carbs, namely sugar, come with a nasty reputation. You’ve likely heard the rumors: carbs are unhealthy, cause weight gain, reduce the body’s ability to burn fat, contribute to diabetes, insulin resistance, and cravings, cause energy crashes, and finally, negatively affect performance. Yikes! No wonder everyone is avoiding carbs like the plague. However, not all rumors you hear are true. Don’t be so vulnerable and believe everything you read on the internet.
The Role of Carbohydrates
Simply put, carbohydrates are essential for health and serve as the primary fuel for the body. Before you lace up your shoes, the body requires 120 grams of carbs (about 500 calories) per day to fuel the brain, support the central nervous system, and maintain red blood cell – production and immune health.
During exercise, the body utilizes carbohydrates in the form of glucose for energy. This fuel assists in fat metabolism, delays fatigue, promotes recovery, and supports the central nervous system. In high-intensity exercise, carbs are responsible for converting fat to glucose quickly; in other words, fat is burned in a carbohydrate-fueled flame. The proverbial “hitting the wall” or “bonking” referred to by runners occurs when glycogen (glucose stored in the muscle) reserves are depleted. In the absence of glycogen, the body is unable to convert fat to usable fuel quickly.
Glycogen stores in the muscle and liver are limited. Fully stocked, we are fueled for approximately two hours of moderate intensity. Keep in mind that the higher the effort, the more carbs you use and the faster you burn through glycogen stores. What you eat day to day and the timing relative to exercise directly impacts how much glycogen you have stored in the tank.
Adequate carbohydrate intake that matches activity levels can safeguard glycogen storage and muscle tissue, support blood sugar levels during exercise, optimize recovery, and protect the immune system.
Daily Carbohydrate Recommendations
Some of the healthiest and fastest runners in the world consume a carbohydrate-rich diet. “Eating carbs is almost a universal practice among the world’s best endurance athletes,” said Matt Fitzgerald, dietitian, writer, and endurance runner. Fitzgerald explains, “The typical Kenyan diet is 78% carbs, and they are dominating the world in distance running.”
Still, the research and rumors on carbohydrates may, at a glance, conflict. However, by prioritizing wholesome, nutrient-dense carb sources in place of processed, refined, or nutrient-poor choices, you radically improve performance without sabotaging your health or body composition goals.
Not all carbs are created equal. Complex carbohydrates break into glucose slower than simple sugars and provide vitamins, minerals, and fiber. Be choosy with your carb choices and strategically adjust carb consumption around training sessions and the most active parts of your day. For example, a morning runner should include carbs at breakfast and lunch but can taper off carbs at dinner and include more veggies and fruit. Exception: Don’t skimp on complex carbs at dinner if it’s the night before a long, intense workout or race.
Sports Nutrition
The confusion is real when deciphering why it’s okay and even encouraged to fuel with sugar during a run, but eating gummy bears while watching a movie is not okay. What’s the difference? There’s a big difference. The body runs on various energy systems, and at any given time, we are always burning a percentage of both fat and sugar. The lower the output, such as sleeping, the higher the percentage of fat utilized. The higher the output, such as running fast, the more sugar we burn. An easy, fully conversational aerobic run will utilize approximately 50% carb/50% fat, depending on the individual’s metabolic flexibility.
During an interval run, the athlete will go from aerobic to anaerobic and back to aerobic efforts, drastically changing from one metabolic system to the next, which utilizes glucose pulled from stored glycogen – quickly. The sugar consumed during this run will be broken into glucose rapidly since there’s no protein or fat to slow down gastric emptying, turned into blood glucose, and quickly taken up by the working cells for energy. In layman’s terms, the sugar you consume in training and racing is immediately used for energy and will enhance your performance, depending on duration and distance.
However, while sitting at your desk or watching a movie, the body is at rest and burning primarily fat as opposed to carbs. During this state, the muscle cells are not working hard and do not need to utilize sugar for energy quickly. So, the sugary snacks consumed will either be stored as glycogen or, if full, stored as fat for future use if caloric intake exceeds output for the day.
Carb Recommendations
Nutrient-dense carbohydrate choices include white and sweet potatoes, brown and wild rice, quinoa, oatmeal, winter squash, beans, peas, lentils, legumes, corn, fruit, and root vegetables.
Fruit
It’s worth mentioning that fruit has been wrongly lumped in the same category as sugary candy. Nothing could be more misleading! Fruit contains naturally occurring fructose, fiber, micronutrients, and water, whereas prepackaged candy has sugar – and little else. Candy is dyed, flavored table sugar (sucrose). Fruit has been labeled nature’s vitamins, minerals, and dessert, all wrapped in one. Include fruit in your daily diet, and your body will thank you.
Daily carb recommendations based on volume/intensity
- Low intensity <1 hr/day 3-5 g/kg/day*
- Moderate intensity 1 hr/day 5-7 g/kg/day*
- Moderate to high intensity 1-3 hr/day 6-8 g/kg/day*
- High intensity 4-5+ hr/day 8-12 g/kg/day*
*Remember, as training volume and intensity increase, so does the need for carbohydrates
1lb=2.2kg
Carbohydrate portions based on the training phase
Another way to manage appropriate carb intake based on training load is by portion sizes on your plate.
- Off-season or lighter training days: 25% of your plate
- Intense peak-training days, race phase: 50% of your plate
Carbohydrate recommendations during activity
Supplementing with sports nutrition products during prolonged and/or intense training sessions is critical for maintaining blood glucose levels and preventing glycogen stores from running low.
- Low intensity 45-75 min.: No fueling is required*
- Moderate to high intensity up to 75 min: Hydrate and fuel if needed
- Endurance/intermittent – high intensity up to 2.5hr: 30-60 g/hr.
- Endurance/ultra-endurance >2.5 hours: ~60-90 g/hr.
*Water is recommended. Electrolytes may be necessary for extreme sweating. Low-intensity activities include an easy ride, run, swim, yoga, and walking the dog around the neighborhood.
Prioritize your recovery
Post-workout recovery fuel is designed to speed up the repair of damaged muscle tissue, replace glycogen/energy stores, and promote physical adaptation. Immediately following a training session, muscle cells are open, insulin sensitivity is elevated, and the body is primed to absorb simple sugar and protein. The faster you refill the tank, the faster the body recovers and is prepared for tomorrow’s session.
The optimal recovery window to jump-start the process is short—approximately 45-60 minutes! As time ticks, insulin sensitivity declines, and muscles take longer to absorb glucose from the bloodstream (up to 24 hours with normal eating). Remaining under-fueled in the hopes of losing weight creates a stressful environment for the body; hence, cortisol is released, and if chronically elevated, it promotes fat storage, especially around the midsection.
By consuming a recovery snack within 45 minutes, you can extend your ability to effectively refill glycogen stores for six hours by snacking on carbs every couple of hours. If you skip a recovery snack, then two plus hours post-workout, glycogen stores can plummet, if not already <50%. This doesn’t bode well for recovery, performing well in tomorrow’s training session, or the tidal wave of cravings that will hit you later.
To be clear, refueling is not essential after an easy-recovery workout or a stroll after dinner. Consuming regular, well-balanced meals will suffice on easy or rest days. Recovery fuel is intended for intense, extended, or strenuous workouts and between multiple workouts in one day.
What to eat after a workout
Within 45 min, aim for 1.2g carb/kg body weight and 25-40g protein. It’s important to include both carbs and protein because they work in tandem to boost glycogen storage, reduce inflammation, jumpstart muscle protein synthesis, and help boost immunity. Research shows that athletes who consume a recovery snack of carbs and protein restock glycogen stores four times faster than those who refuel with carbs alone.
Recovery example after a long session:
Long-Endurance, 3-10 hours.
- Within 30-45 min.: 25-40g protein and 50-90g carbs
- 2 hours post: 20-30+g protein and 40-90g carbs
- 4 hours post: 20-30+g protein and 40-90g carbs
For example, a 120-lb (54.5-kg) athlete who ran for 3 hours would refuel with 25-40g protein and 65g carbs within 45 minutes, followed by a balanced meal within 90 minutes.
It’s common to have a decreased appetite following a hard workout; if this is the case, opt for a liquid recovery.
Recovery Ideas:
- Smoothie with protein powder
- 16oz low-fat chocolate milk or Greek yogurt for added protein
- Fat-free Greek yogurt with a banana
- Bagel with low-fat spread (nut butter). (V)* with a pea protein shake.
- Smoothie with pea or soy protein, frozen bananas or mangos, sweetened almond milk (V)*
- Peanut butter and jelly sandwich (V)*
*(V)=Vegan option
Knowledge is power, and the more you understand carbohydrates’ role in supporting your body, health, and active lifestyle, the better equipped you are to improve in your sport. Not all carbohydrates are created equal, and carb-timing is key to proper adaptation, recovery, and body composition optimization. Consume carbs during your most active time of the day. Limit refined, sugary snacks and desserts, but if you can’t kick that nagging craving – go for the sweet treat right after a workout or meal to reduce the hormonal and blood sugar response.
Limiting a macronutrient or following a diet regimen that results in a negative energy balance will leave you empty and depleted. Reducing or eliminating carbs will not achieve your body composition and performance goals. It’s just not that simple.
SUGAR: Friend or Foe?
In the athletic world, regardless of talent or end goal, athletes and non-athletes alike can easily be swept up by the latest body-composition-enhancing diets, hoping to transform into faster, leaner running machines. Fad diet trends are nothing new and have come full circle, from Atkins to Paleo to Whole 30 to Keto (short for Ketogenic). All of these diets either eliminate a food group or have a starring villain.
Just a few decades ago, fat was the bad guy; today, carbohydrates (carbs) are in the hot seat. Carbs, namely sugar, come with a nasty reputation. You’ve likely heard the rumors: carbs are unhealthy, cause weight gain, reduce the body’s ability to burn fat, contribute to diabetes, insulin resistance, and cravings, cause energy crashes, and finally, negatively affect performance. Yikes! No wonder everyone is avoiding carbs like the plague. However, not all rumors you hear are true. Don’t be so vulnerable and believe everything you read on the internet.
Here’s the deal, so lean in…
The Role of Carbohydrates
Simply put, carbohydrates are essential for health and serve as the primary fuel for the body. Before you lace up your shoes, the body requires 120 grams of carbs (about 500 calories) per day to fuel the brain, support the central nervous system, and maintain red blood cell – production and immune health.
During exercise, the body utilizes carbohydrates in the form of glucose for energy. This fuel assists in fat metabolism, delays fatigue, promotes recovery and supports the central nervous system. In high-intensity exercise, carbs are responsible for converting fat to glucose quickly; in other words, fat is burned in a carbohydrate-fueled flame. The proverbial “hitting the wall” or “bonking” referred to by runners occurs when glycogen (glucose stored in the muscle) reserves are depleted. In the absence of glycogen, the body is unable to convert fat to usable fuel quickly.
Glycogen stores in the muscle and liver are limited. Fully stocked, we are fueled for approximately two hours of moderate intensity. Keep in mind that the higher the effort, the more carbs you use and the faster you burn through glycogen stores. What you eat day to day and the timing relative to exercise directly impacts how much glycogen you have stored in the tank.
Adequate carbohydrate intake that matches activity level can safeguard glycogen storage and muscle tissue, support blood sugar levels during exercise, optimize recovery, and protect the immune system.
Daily Carbohydrate Recommendations
Some of the healthiest and fastest runners in the world consume a carbohydrate-rich diet. “Eating carbs is almost a universal practice among the world’s best endurance athletes,” said Matt Fitzgerald, dietitian, writer, and endurance runner. Fitzgerald explains, “The typical Kenyan diet is 78% carbs, and they are dominating the world in distance running.”
Still, the research and rumors on carbohydrates may, at a glance, conflict. However, by prioritizing wholesome, nutrient-dense carb sources in place of processed, refined, or nutrient-poor choices, you radically improve performance without sabotaging your health or body composition goals.
Not all carbs are created equal. Complex carbohydrates break into glucose slower than simple sugars and provide vitamins, minerals, and fiber. Be choosy with your carb choices and strategically adjust carb consumption around training sessions and the most active parts of your day. For example, a morning runner should include carbs at breakfast and lunch but can taper off carbs at dinner and include more veggies and fruit. Exception: Don’t skimp on complex carbs at dinner if it’s the night before a long, intense workout or race.
Sports Nutrition
The confusion is real when deciphering why it’s okay and even encouraged to fuel with sugar during a run, but eating gummy bears while watching a movie is not okay. What’s the difference? There’s a big difference. The body runs on various energy systems, and at any given time, we are always burning a percentage of both fat and sugar. The lower the output, such as sleeping, the higher the percentage of fat utilized. The higher the output, such as running fast, the more sugar we burn. An easy, fully conversational aerobic run will utilize approximately 50% carb/50% fat, depending on the individual’s metabolic flexibility.
During an interval run, the athlete will go from aerobic to anaerobic and back to aerobic efforts, drastically changing from one metabolic system to the next, which utilizes glucose pulled from stored glycogen – quickly. The sugar consumed during this run will be broken into glucose rapidly since there’s no protein or fat to slow down gastric emptying, turned into blood glucose, and quickly taken up by the working cells for energy. In layman’s terms, the sugar you consume in training and racing is immediately used for energy and will enhance your performance, depending on duration and distance.
However, while sitting at your desk or watching a movie, the body is at rest and burning primarily fat as opposed to carbs. During this state, the muscle cells are not working hard and do not need to utilize sugar for energy quickly. So, the sugary snacks consumed will either be stored as glycogen or, if full, stored as fat for future use if caloric intake exceeds output for the day.
Carb Recommendations
Nutrient-dense carbohydrate choices include white and sweet potatoes, brown and wild rice, quinoa, oatmeal, winter squash, beans, peas, lentils, legumes, corn, fruit, and root vegetables.
Fruit
It’s worth mentioning that fruit has been wrongly lumped in the same category as sugary candy. Nothing could be more misleading! Fruit contains naturally occurring fructose, fiber, micronutrients, and water, whereas prepackaged candy has sugar – and little else. Candy is dyed, flavored table sugar (sucrose). Fruit has been labeled nature’s vitamins, minerals, and dessert, all wrapped in one. Include fruit in your daily diet, and your body will thank you.
Daily carb recommendations based on volume/intensity
- Low intensity <1 hr/day 3-5 g/kg/day*
- Moderate intensity 1 hr/day 5-7 g/kg/day*
- Moderate to high intensity 1-3 hr/day 6-8 g/kg/day*
- High intensity 4-5+ hr/day 8-12 g/kg/day*
*Remember, as training volume and intensity increase, so does the need for carbohydrates
1lb=2.2kg
Carbohydrate portions based on the training phase
Another way to manage appropriate carb intake based on training load is by portion sizes on your plate.
- Off-season or lighter training days: 25% of your plate
- Intense peak-training days, race phase: 50% of your plate
Carbohydrate recommendations during activity
Supplementing with sports nutrition products during prolonged and/or intense training sessions is critical for maintaining blood glucose levels and preventing glycogen stores from running low.
- Low intensity 45-75 min.: No fueling is required*
- Moderate to high intensity up to 75 min: Hydrate and fuel if needed
- Endurance/intermittent – high intensity up to 2.5hr: 30-60 g/hr.
- Endurance/ultra-endurance >2.5 hours: ~60-90 g/hr.
*Water is recommended. Electrolytes may be necessary for extreme sweating. Low-intensity activities include an easy ride, run, swim, yoga, and walking the dog around the neighborhood.
Prioritize your recovery
Post-workout recovery fuel is designed to speed up the repair of damaged muscle tissue, replace glycogen/energy stores, and promote physical adaptation. Immediately following a training session, muscle cells are open, insulin sensitivity is elevated, and the body is primed to absorb simple sugar and protein. The faster you refill the tank, the faster the body recovers and is prepared for tomorrow’s session.
The optimal recovery window to jump-start the process is short—approximately 45-60 minutes! As time ticks, insulin sensitivity declines, and muscles take longer to absorb glucose from the bloodstream (up to 24 hours with normal eating). Remaining under-fueled in the hopes of losing weight creates a stressful environment for the body; hence, cortisol is released, and if chronically elevated, it promotes fat storage, especially around the midsection.
By consuming a recovery snack within 45 minutes, you can extend your ability to effectively refill glycogen stores for six hours by snacking on carbs every couple of hours. If you skip a recovery snack, then two plus hours post-workout, glycogen stores can plummet, if not already <50%. This doesn’t bode well for recovery, performing well in tomorrow’s training session, or the tidal wave of cravings that will hit you later.
To be clear, refueling is not essential after an easy-recovery workout or a stroll after dinner. Consuming regular, well-balanced meals will suffice on easy or rest days. Recovery fuel is intended for intense, extended, or strenuous workouts and between multiple workouts in one day.
What to eat after a workout
Within 45 min, aim for 1.2g carb/kg body weight and 25-40g protein. It’s important to include both carbs and protein because they work in tandem to boost glycogen storage, reduce inflammation, jumpstart muscle protein synthesis, and help boost immunity. Research shows that athletes who consume a recovery snack of carbs and protein restock glycogen stores four times faster than those who refuel with carbs alone.
Recovery example after a long session:
Long-Endurance, 3-10 hours.
- Within 30-45 min.: 25-40g protein and 50-90g carbs
- 2 hours post: 20-30+g protein and 40-90g carbs
- 4 hours post: 20-30+g protein and 40-90g carbs
For example, a 120-lb (54.5-kg) athlete who ran for 3 hours would refuel with 25-40g protein and 65g carbs within 45 minutes, followed by a balanced meal within 90 minutes.
It’s common to have a decreased appetite following a hard workout; if this is the case, choose a cold liquid that sounds refreshing and goes down easy
Recovery Ideas:
- Smoothie with protein powder
- 16oz low-fat chocolate milk or Greek yogurt for added protein
- Fat-free Greek yogurt with a banana
- Bagel with low-fat spread (nut butter). (V)* with a pea protein shake.
- Smoothie with pea or soy protein, frozen bananas or mangos, sweetened almond milk (V)*
- Peanut butter and jelly sandwich (V)*
*(V)=Vegan option
Knowledge is power, and the more you understand carbohydrates’ role in supporting your body, health, and active lifestyle, the better equipped you are to improve in your sport. Not all carbohydrates are created equal, and carb-timing is key to proper adaptation, recovery, and body composition optimization. Consume carbs during your most active time of the day. Limit refined, sugary snacks and desserts, but if you can’t kick that nagging craving – go for the sweet treat right after a workout or meal to reduce the hormonal and blood sugar response.
Limiting a macronutrient or following a diet regimen that results in a negative energy balance will leave you empty and depleted. Reducing or eliminating carbs will not achieve your body composition and performance goals. It’s just not that simple.
SUGAR: Friend or Foe?
In the athletic world, regardless of talent or end goal, athletes and non-athletes alike can easily be swept up by the latest body-composition enhancing diets with the hope of transforming into faster, leaner running machines. Fad diet trends are nothing new and have come full circle, from Atkins to Paleo to Whole 30 to Keto (short for Ketogenic). All of these diets either eliminate a whole food group or have a starring villain.
Just a few decades ago, fat was the bad guy; today, carbohydrates (carbs) is in the hot seat. Carbs, namely sugar, come with a nasty reputation. You’ve likely heard the rumors; carbs are unhealthy, cause weight gain, reduce the body’s ability to burn fat, contribute to diabetes, insulin resistance and cravings, cause energy crashes, and finally, negatively affect performance. Yikes! No wonder everyone is avoiding carbs like the plague. However, not all rumors you hear are true. Don’t be so vulnerable and believe everything you read on the internet.
Here’s the deal, so lean in…
The role of carbs
Simply put, carbohydrates are essential for health and serve as the primary fuel for the body. Before you lace up your shoes, the body requires 120 grams of carbs (about 500 calories) per day to fuel the brain, support the central nervous system, and maintain red-blood -production and immune health.
During exercise, the body utilizes carbohydrates for energy in the form of glucose. This fuel assists in fat metabolism, delays fatigue, promotes recovery and supports the central nervous system. In high-intensity exercise, carbs are responsible for converting fat to glucose quickly; fat is burned in a carbohydrate-fueled flame. The proverbial “wall” or “bonking” referred to by runners occurs when glycogen (long-chain glucose stored in the muscle) reserves are depleted. In the absence of glycogen, no fuel is available to convert fat to usable fuel quickly.
The body’s glycogen stores in the muscle and liver are limited. Fully stocked, we are fueled for approximately a two-hour effort at moderate intensity. Keep in mind, the higher the effort, the more carbs you use, and the faster you burn through glycogen stores.
What you eat day to day and the timing relative to exercise directly impacts how much glycogen you have stored in the tank.
Adequate carbohydrate intake that matches activity level can safeguard your glycogen storage, muscle tissue, support blood sugar levels during exercise, optimize recovery, and protect your immune system.
Daily carbohydrate recommendations
Some of the healthiest and fastest runners in the world consume a carbohydrate-rich diet. “Eating carbs is almost a universal practice among the world’s best endurance athletes,” said Matt Fitzgerald, dietitian, writer and endurance runner. Fitzgerald explains, “the typical Kenyan diet is 78% carbs, and they are dominating the world in distance running.”
Still, the research and rumors on carbohydrates may, at a glance, conflict. However, by prioritizing wholesome, nutrient-dense carb sources in place of processed, refined, or nutrient-poor choices, you radically improve performance without sabotaging your health or body composition goals.
Not all carbs are created equal. Complex carbohydrates break down into glucose a bit slower than simple sugars and provide vitamins, minerals, and fiber. Be choosy with your carb choices and strategically adjust carb consumption around exercise sessions and the most active parts of your day. For example, a morning runner should include carbs at breakfast and lunch but can taper off carbs at dinner and include more veggies and fruit. Exception: if it’s the night before a long, intense workout or race, don’t skimp on complex carbs at dinner.
Sports nutrition
The confusion is real when deciphering why it’s okay and even encouraged to fuel with sugar during a run, but it’s not okay to eat gummy bears while watching a movie. What’s the difference? There’s a big difference. The body runs on various energy systems, and at any given time, we are always burning a percentage of both fat and sugar. The lower the output, such as sleeping, the higher the percentage of fat utilized. The higher the output, such as running all-out repeats on the track, the more sugar we burn. An easy, aerobic run that is fully conversational will utilize approximately 50% carb/50% fat.
During an interval run, you will go from aerobic to anaerobic and back to aerobic efforts, drastically changing from one metabolic system to the next, which utilizes glucose pulled from stored glycogen – quickly. The sugar consumed during this run will be broken into glucose rapidly since there’s no protein or fat to slow down gastric emptying, turned into blood glucose, and quickly taken up by the working cells for energy. In layman’s terms, the sugar you consume in training and racing is immediately used for energy and will enhance your performance.
However, while sitting at your desk or watching a movie, the body is at rest and burning primarily fat. During this state, the muscle cells are not working hard and do not need to utilize sugar for energy quickly. So, the sugary snacks consumed will be converted to fat for storage and future use.
Here are some diet and fueling recommendations for improving your carb intake.
Nutrient-dense carbohydrate choices: white/sweet potatoes, brown/wild rice, quinoa, oatmeal, winter squash, beans, peas, lentils, legumes, corn, fruit, root vegetables, to name a few.
Fruit
It’s worth mentioning that fruit has been wrongly lumped in the same category as sugary candy. Nothing could be more misleading! Fruit contains naturally occurring fructose, fiber, micronutrients and water, whereas prepackaged candy has sugar – and little else. Candy is dyed, flavored table sugar (sucrose). Fruit has been labeled nature’s vitamins, minerals and dessert all wrapped up in one. Include fruit in your daily diet and your body will thank you.
Daily carb recommendations based on volume/intensity
Low intensity <1 hr/day 3-5 g/kg/day*
Moderate intensity 1 hr/day 5-7 g/kg/day*
Moderate to high intensity 1-3 hr/day 6-8 g/kg/day*
High intensity 4-5+ hr/day 8-12 g/kg/day*
*Remember as training volume and intensity increase so does the need for carbohydrates
1lb=2.2kg
Carbohydrate portions based on training phase
Another way to manage appropriate carb intake based on training load is the portion sizes on your plate.
- Off-season or lighter training days: 25% of your plate
- Intense peak-training days, race phase: 50% of your plate
Carbohydrate recommendations during activity
To maintain blood glucose levels and keep glycogen stores from hitting empty, supplementing with sports nutrition products is wise during prolonged and/or intense training sessions.
- Low intensity 45-75 min.: No fueling is required*
- Moderate to high intensity up to 75 min.: Hydrate and fuel if needed
- Endurance/intermittent – high intensity up to 2.5hr: 30-60 g/hr.
- Endurance/ultra-endurance >2.5 hours: ~60-90 g/hr.
*Water is recommended. Electrolytes may be necessary for extreme sweating. Low intensity includes activities such as golf, yoga, and walking the dog around the neighborhood.
Prioritize your recovery
Post-workout recovery fuel is designed to speed up the repair of damaged muscle tissue, replace glycogen/energy stores, and promote physical adaptation. Immediately following a training session, muscle cells are open, insulin sensitivity is elevated, and the body is primed to absorb simple sugar and protein. The faster you refill the tank, the faster the body gets the green light to lean up and burn body fat.
The optimal recovery window to jump-start the process is short, just 30 minutes! As time ticks, insulin sensitivity declines, and muscles take longer to absorb glucose from the bloodstream; therefore, glycogen storage is less than optimal. These hormonal reactions create a stressful environment for the body; hence, cortisol is released, which promotes fat storage especially in the abdominal area.
By consuming a recovery snack within 30-45 minutes, you can extend your ability to effectively refill glycogen stores up to eight hours by snacking on carbs every couple of hours. If you skip a recovery snack, then two to two and a half hours post-workout, your glycogen stores fall to <50%. This lack of glycogen stores doesn’t bode well for recovery, performing well in tomorrow’s training session, or for the tidal wave of cravings that will hit you later.
To be clear, refueling is not essential after an easy-recovery workout or a stroll after dinner. Consuming regular, well-balanced meals will suffice on easy or rest days. The recovery fuel is intended for intense, extended, or strenuous workouts, (also between multiple workouts in one day), where you are feeling depleted and wrung out.
What to eat after a workout
Within 30 to 45 min. after a workout, aim for a 3:1 or 2:1 (Carb/Protein) ratio. Men follow a 3.1 ratio, while women need a tighter 2:1 ratio immediately following workouts for anabolic triggers to repair and aid muscle growth. It’s important to include both carbs and protein because they work in tandem to boost glycogen storage, reduce inflammation, and boost immunity. Research shows that athletes who consume a recovery snack with Carb/Protein restock glycogen stores four times faster than those who refuel with carbs alone.
Recovery guidelines based on the duration of activity
Aerobic, 1-1.25 hours.
- 20+g protein and 40g carbs.
Moderate to High Intensity, 1-3 hours.
- 20-30g protein and 40-90g carbs.
Long-Endurance, 3-10 hours.
- Within 30-45 min.: 25-30g protein and 50-90g carbs
- 2 hours post: 20-30g protein and 40-90g carbs
- 4 hours post: 20-30g protein and 40-90g carbs
For example, a 120lb (54.5kg) athlete who ran for 3 hours would refuel with 20g protein and 40-60+g carbs within 30-45 min – followed by a balanced meal within 90 minutes.
It’s common to have a decreased appetite following a hard workout; choose a cold liquid that sounds refreshing and goes down easy
RECOVERY OPTIONS:
- Smoothie with protein powder
- Cocoa elite: Complete Recover and whey protein (*Vegan and whey options)
- 16oz low-fat chocolate milk or Greek yogurt for added protein
- Fat-free Greek yogurt with a banana and grapes
- Bagel with low-fat spread (nut butter). (V)*
- Smoothie with pea or soy protein, frozen bananas or mangos, fat-free yogurt or sweetened-almond milk (V)*
- Peanut butter and jelly sandwich (V)*
*(V)=Vegan option
Knowledge is power and the more you understand carbohydrates’ role in supporting your body, health, and active lifestyle, the closer you will be to achieving your goals. To recap, not all carbohydrates are created equal, and carb-timing is key to proper adaptation, recovery, and body composition optimization. Consume carbs during your most active time of the day. Limit refined, sugary snacks and desserts but if you can’t kick that nagging craving – go for that sweet treat right after a workout or include post-meal to diminish the hormonal and blood sugar response, therefore, reducing the fat storage effect.
The Final Word
Limiting a macronutrient or following a diet regimen that results in a negative energy balance will leave you empty and depleted in the long run.
The answer to your body composition and performance goals won’t be achieved by reducing or eliminating carbs. It’s just not that simple.
