Eating the right foods after training or competing is vital, especially when trying to lose body fat.
Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events (2).
Athletes following carb-restricted diets should aim to consume between 0.5–0.7 grams of carbs per pound of body weight (1–1.5 grams per kg) as soon as possible after a training session (2, 3 , 11 ).
Adding 20–25 grams of protein can further speed up recovery and promote protein production in your muscles (2).
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