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[RC] Carbs/recovery - Ridecamp Guest

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Authors C Williams
Title   Carbohydrate intake and recovery from exercise
Full source     Science & Sports, 2004, Vol 19, Iss 5, pp 239-244

Prolonged heavy exercise, whether as part or training or competition, can only 
be continued when there is an adequate amount of carbohydrate available to fuel 
muscles and the brain. Fatigue is closely associated with depletion of the 
limited stores of carbohydrate in the muscle and in the liver. Therefore, it is 
not surprising that strategies have been developed to ensure that not only are 
the carbohydrate stores well stocked before exercise but that they are also 
restored as soon as possible after exercise. Consuming carbohydrate immediately 
after exercise increases the rate of muscle glycogen resynthesis and also 
results in greater endurance capacity during subsequent exercise. A recovery 
diet that is high in carbohydrate (similar to10 g kg(-1) body mass/day) will 
allow athletes to restore their exercise capacity on the following day, which 
is not the case when they eat a mixed diet with matching energy content. The 
type of carbohydrate in the recovery diet also has an influence on endurance 
capacity the following day. A recovery diet that contains low glycaemic index 
carbohydrates result in a higher rates of fat oxidation and greater endurance 
running capacity than diets that are contain mainly high glycaemic index 
carbohydrate foods. Although consuming carbohydrate-protein mixtures during 
recovery from exercise increases the insulin response, and possibly glycogen 
resynthesis rate, there appears to be no greater recovery of endurance capacity 
than following the consumption of carbohydrate alone.


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