It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
It is important to get water and electrolytes after exercise to replace what was lost during your workout. It stimulates muscle protein synthesis, improves recovery and enhances performance during your next workout. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.
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Yvonne McGreevy is a researcher, fact-checker, video content creator, and writer with over 15 years of experience working with various publications. Carbohydrates like pasta, toast, and oatmeal probably top your list of your favorite foods to fuel up with before a long run, bike ride, or cardio dance workout.
Or, you might instead prefer to enjoy a turkey sandwich or burrito after a lengthy gym session. We can all agree that carbs are delicious. But you may be wondering when, exactly, it's best and most optimal to eat them—before or after you train? According to experts who specialize in sports nutrition, when you should eat carbs depends on a few factors like how often you train and what type of exercise you are doing. Meet the Expert.
In other words, carbohydrate stores are helping give you the energy you need to get through your favorite spin class or run. Even though all carbs give the body energy, what type of carbohydrates you are eating and when you eat them also matters, Burgess explains.
Both are essential to an athlete's performance. They are important when you need to eat something quickly before your workout. Just be careful to check how much added sugar your fast-acting carbs have, adds Melissa Morris, ISSN certified sports nutritionist. The two main types of sugars are:. Fructose —fruit sugar. You might think this would be a great source, but the glycemic index is only 11 for a 25 gram portion. This means then that it is not digested quickly and does not raise insulin levels to any great degree.
What this means is that fruit sources are not a good source of carbs for the post-workout drink. Dextrose —also known as glucose. You can buy this as a powder from various different sources. It has a rating of 96 for a 50 gram portion. This is one of the more common sugars used in post workout shakes.
Dextrose is a good choice, however, some users find that they have a spill over effect that results in fat gain, so that makes more of an individual choice as you would have to test it and assess the results. Sucrose —this is common table sugar. It's made up of one molecule of glucose and one molecule of fructose. It has a rating of 60 for a 25 gram portion. So as you can see, other than dextrose, most of these sources are not ideal as part of the post workout shake. Maltodextrin is actually a complex carbohydrate made from either corn, rice or potato starch, but its molecular chain is shorter than other complex carbs.
As well, it consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does. However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose.
However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose. There appears to be no potential for fat gain from the use of maltodextrin.
So here we have two good choices: dextrose and maltodextrin. This makes sense because consumption of dextrose by itself can be inferior for several reasons.
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