24 augusti 2009 kl 15:02
Man kan kuta 2 mil och strunta i att äta inom den närmaste timmen om man vill kannabalisera på sig själv.
Man kan slarva lite med intaget av föda direkt efter träningspasset om man tränat kortare än en halvtimme, på väldigt låg intensitet, eller inte har för avsikt att träna något mer pass inom de närmaste dagarna.
I samtliga övriga fall bör man ge kroppen den energi som krävs för att återbygga uttömda glykogendepåer, underlätta borttransport av ansamlade "slaggprodukter", återställa syredepåer, osv osv.
pubmed.com
En review om återhämtningsmål:
"Recovery nutrition: timing and composition after endurance exercise."
by: Millard-Stafford M, Childers WL, Conger SA, Kampfer AJ, Rahnert JA.
Consumption of macronutrients, particularly carbohydrate (CHO) and possibly a small amount of protein, in the early recovery phase after endurance exercise can enhance muscle glycogen resynthesis rates. A target of at least 1.2 g x kg body weight(-1) x h(-1) CHO (over several hours) is suggested. This rate of CHO intake could be sustained with liquid, gel, or solid food rich in CHO for maximizing muscle glycogen. Whether the coingestion of protein with CHO compared with isocaloric CHO results in meaningful differences in glycogen replenishment that translate into subsequent performance enhancement is equivocal. Advantages of added protein with CHO in reducing true muscle damage from endurance exercise remain to be verified. There are, however, no apparent contraindications for using milk or specialty CHO/protein/amino acid products either. Future investigations that examine signaling mechanisms within muscle should be conducted in parallel with translational evidence in humans.
Om chokladmjölk:
"Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
by: Thomas K, Morris P, Stevenson E.
This study examined the effects of 3 recovery drinks on endurance performance following glycogen-depleting exercise. Nine trained male cyclists performed 3 experimental trials, in a randomized counter-balanced order, consisting of a glycogen-depleting trial, a 4-h recovery period, and a cycle to exhaustion at 70% power at maximal oxygen uptake. At 0 and 2 h into the recovery period, participants consumed chocolate milk (CM), a carbohydrate replacement drink (CR), or a fluid replacement drink (FR). Participants cycled 51% and 43% longer after ingesting CM (32 +/- 11 min) than after ingesting CR (21 +/- 8 min) or FR (23 +/- 8 min). CM is an effective recovery aid after prolonged endurance exercise for subsequent exercise at low-moderate intensities.
