Speed up recovery with food
Posted March 8th, 2007 at 11:26 AM by Jamal Walker
Section: Health & Fitness, Exercise
A study in the British Journal of Sports Medicine shows that eating any source of protein and sugar immediately after finishing a workout helps athletes grow larger and stronger muscles (November 2006).
Athletes train by taking a very hard workout that damages muscles. They can tell that their muscles are damaged by the delayed onset muscle soreness that starts 8 to 24 hours after they finish a workout. Anything that helps them recover faster will allow them to do another hard workout sooner and they will become much stronger.
Extensive research shows that muscles healing occurs when protein building blocks called amino acids move into muscles cells and repair the damaged muscle protein. Healed muscles are stronger than they were before the damaging workout. To hasten recovery, you need both amino acids and insulin to drive the amino acids into cells.
When your blood sugar rises after eating, your pancreas releases large amounts of insulin. So eating foods that cause a high rise in blood sugar (high-glycemic-index foods) along with foods that are good sources of amino acids will help muscles recover faster. Many athletes are encouraged to take protein supplements and sugar gels, but any food sources of protein and sugar or flour will work just as well.
Food tastes better than supplements and usually is less expensive. Good protein sources would be lean meat (i.e. - chicken, salmon, tuna), nuts, peanut butter, dairy products, or any combination of beans and whole grains. High-glycemic-index foods include fruits, fruit juices, potatoes and bakery products.
Note:Those interested in using supplements (which some believe to be more effective) should check out the powders and gels from Amino Vital (especially their “Endurance” formula Mix and Shake) and Pacific Health Labs (Accelerade and Endurox R4). There are also a plethora of high-quality protein supplements (GNC and Vitamin Shoppe offer inexpensive, yet effective store-brands of why protein powder).
This post is written by Dr. Gabe Mirkin, M.D. and used with permission. Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, please check out: www.DrMirkin.com
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: accelerade, amino acids, amino vital endurance, carbohydrate energy gels, energy gels, GNC, high glycemic index foods, insulin, muscle recovery, pacific health, pacific health labs, protein, protein bar, protein shake, rebuild, recover, repair, sugar, supplements, vitamin shoppe, whey protein
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The Final Sprint
Thanks for sharing. It is indeed cheaper than using supplements. All I need now is to buy the right stuff to eat.
March 9th, 2007 at 11:53 amWow great review…..
February 21st, 2008 at 4:39 am