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  • Gabrielle Sarkis - Infographic

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    After exercise, it is important to replenish your body with protein, carbohydrates, fats, amino acids and electrolytes within 30-45 minutes. This helps decrease muscle protein breakdown and increase muscle protein synthesis to accelerate recovery. Without proper post-workout nutrition, your body lacks the nutrients needed for growth, strength and repair of muscle damage from exercise.

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    After exercise, it is important to replenish your body with protein, carbohydrates, fats, amino acids and electrolytes within 30-45 minutes. This helps decrease muscle protein breakdown and increase muscle protein synthesis to accelerate recovery. Without proper post-workout nutrition, your body lacks the nutrients needed for growth, strength and repair of muscle damage from exercise.

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    © All Rights Reserved
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    56 views1 page

    Gabrielle Sarkis - Infographic

    Uploaded by

    api-606745321
    After exercise, it is important to replenish your body with protein, carbohydrates, fats, amino acids and electrolytes within 30-45 minutes. This helps decrease muscle protein breakdown and increase muscle protein synthesis to accelerate recovery. Without proper post-workout nutrition, your body lacks the nutrients needed for growth, strength and repair of muscle damage from exercise.

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    © All Rights Reserved
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    POST WORKOUT

    NUTRITION

    After working out, it is extremely import to fuel and replenish your body.Understanding when, what
    and how to properly fuel your body is key to maximising results and accelerate the healing process.

    WHY DO YOU NEED TO FUEL WHAT SHOULD YOU FUEL YOUR


    YOUR BODY AFTER A WORKOUT? BODY WITH?

    Exersisse kickstarts muscle It is important to get a balanced


    protein breakdown by using up meal that includes 0.14-0.23g/lbs
    stored glycogen in the body. BW of protein, 0.5-00.7 g/lbs
    After the workout the body BW of carbohydrates, fats,
    works to refuel the glycogen amino acids and electrolytes. It
    stores to restore our muscles. It is encouraged to choose easily
    is important to fuel your body digested combination meals to
    with protein, amino acids, maximise nutrient absorption.
    electrolytes, carbohydrates and Some meals could include
    fats, helps to decrease muscle grilled chicken with roasted
    protein breakdown, increase vegetables and rice or salmon
    muscle protein synthesis, restore with sweet potato. Other small
    glycogen stores and enhance snacks such as trail mic, dried
    recovery. fruit, jerky or yogurt with
    granola are encouraged too eb
    consumed in the first 30 min
    after activity.
    Double click to change text
    WHEN DO YOU NEED TO FUEL
    YOUR BODY?
    WHAT HAPPENS IF YOUR DON'T
    FUEL YOUR BODY?

    When to consume your post After exercise, your body is


    workout meal/snack is an wired to consume and use amino
    important part of the recovery acids as energy for recovery.
    process. Your ability to replenish Without replenishment with
    glycogen stores is enhanced after proper nutrition, individuals lack
    working out. Research has shown the nutrients needed to maximise
    that your post workout meal growth and build strength.
    should be consumed 30-45 min Instead athletes with experience
    after. After 2 hours, glycogen muscle loss, fatigue and increase
    synthesis is slowed by 50%. If risk of overuse injury. The
    food is consumed straight after a athletes body cannot repair the
    workout, your muscles will be minor tears or damage, risking
    still activated, decreasing the further damage in the future.
    benefits of your meal.

    Only 2.7% of Americans get the recommended daily amount of moderate exercise, eat
    right, keep from piling on fat and avoid smoking.

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