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“You don’t need to go overboard with protein straight away after exercise. While carbohydrates are for refuelling, protein is necessary for repairing muscles. “You should be repeating that every hour for the first few hours after exercise before resuming your normal diet.” This can be found in fruits, so smoothies are a good option for topping up this.”Ĭonsuming between 1g and 1.2g of carbohydrates per kilogram of body mass in the hour after you’ve finished is important as it starts the recovery process, Gareth says. “For restoring those levels in the liver it is more effective to have carbohydrates that also contain fructose. Pasta has starch which ultimately is a source of glucose-it’s good to get that in to restore your muscle levels."īut Gareth notes that we also need to think about replacing the liver glycogen. “Most of our sugars come from glucose sources. This means not sticking to just one source of food for recovery.
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“In the early stages after exercise, the evidence suggests having combined types of carbohydrates, with different types of sugars. He explains: “Glycogen stores in the muscle and the liver are the main sources of fuel that you’ve used during exercise. To replenish your muscle fuel stores carbohydrate-rich foods are required says Dr Gareth Wallis, a professor of Exercise Metabolism and Nutrition at the University of Birmingham.