The Perfect Foods For Muscle Recovery

If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

· Exercising burns up amino acids, glucose, and glycogen stored in the muscles. Upon completion, your muscles are more receptive to accepting nutrients that would restore and repair levels found in the muscles.

· Scientific studies show that consuming a carbohydrate-protein supplement within 30 minutes following exercise increases the rate of muscle glycogen storage. By replacing your glycogen storage levels quickly allows your body to recuperate faster and re-charge your fuel system for the next workout or event.

· A great post-workout supplement should contain around 50-100 grams of carbohydrates and approximately 30-50 grams of protein. A protein shake or smoothie is an example of a great post-workout meal.

· When you do not restore your fuel levels soon after the workout your muscle glycogen synthesis can be decreased by as much as 66%, which impairs their recovery time.

· A high carbohydrate/protein meal should be consumed within 2 hours of the workout. The meal is excellent to further maximize the recovery of your muscles. The reason a meal shouldn't be consumed immediately after the workout is that whole foods are digested much slower than liquid meals and can even lower the response of absorbing nutrients into the blood stream and muscles.

Some examples of meals and snacks are listed below:

This is an excerpt taken from Developing Killer Speed. The book was written by Mark Strasser M.S. CSCS, a professional strength and conditioning coach.

For more information or purchase the book,
visit www.strength-conditioning.net