how many grams of carbs should i eat post workout?
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Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis ( 1 ). Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time ( 10 , 11 , 12 , 13 ).
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Ryan recommends eating about 4 grams of carbs for every pound of body weight. For example, a 150-pound runner should consume 600 grams—or 2,400 calories—of carbs per day. “You're not eating more calories per day, it's just that more of those calories are coming from carbs.”
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Your body uses fat and sugar to fuel aerobic exercise. If you haven't eaten or have done a longer and/or more intense cardio workout, be sure to eat within 45 to 60 minutes to restore muscle glycogen. This is primarily important for those who will be exercising again soon.
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“In general, you'll want to eat a meal high in carbs and protein and low in fat roughly three to four hours before you exercise,” Cohen says, whether you're trying to shed pounds or build muscle. Carbohydrates supply your body with the glycogen it needs for your yoga session, gym visit, or jog.
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A general rule is to take on one gram of carbohydrate per kilo of bodyweight, per hour. This would equate to approximately 75 grams of carbohydrate per hour for a 75 kilo rider.
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“Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.” Since most protein powders have at least 20 grams of protein per scoop, you'd need about 80 grams of carbs to go with that scoop to get the proper ...
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By selecting a product with more than one source (e.g. sucrose and fructose), you are able to absorb more than when you consume a single source (e.g. glucose only). The general recommendation is to consume 30 – 60 grams of carbohydrate per hour or 120 – 240 calories per hour during endurance exercise.
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Ideally, fuel up two hours before you exercise by: Hydrating with water. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
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According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass ( 17 ). For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake ( 18 ).
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For strength-trained athletes, it is recommended that you consume 1.2 to 2 grams of protein per kilogram of body weight per day. 1﻿ You should also aim to consume 6 to 10 grams of carbohydrate per kilogram of body weight per day.
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Stadelman explains that if a runner weighs 150 pounds and only runs a few times weekly, their daily carb intake should be about 2.3 grams of carbs, per pound of body weight. This means they would need about 345 grams of carbs each day.
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Eating carbs is important too: “Your body's glycogen stores are used as fuel during exercise, and consuming carbs after your workout will help to replenish them,” Lambert explains.
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Start with a standard ketogenic diet (fewer than 35 grams of carbs per day), and assess how that affects your exercise performance after 1 to 2 weeks. If you notice no effect or an increase in endurance, then keep your carb limit as it is.
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Eat both carbohydrates and protein before you workout. According to The Academy of Nutrition and Dietetics, you should have both carbs and protein pre-workout to build muscle, and you should ideally eat one to three hours before exercising. Carbs fuel your body while protein builds and repairs it.
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Between workouts, carbohydrates and protein work together to fully replenish muscle energy stores and build new muscle. To reap the most benefit, consume carbs and protein at each meal and snack. The protein recommendation for a strength athlete is 0.9 to 1.2 grams per pound of bodyweight.
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Dorfman recommends consuming between 10 to 20 grams of protein post-workout, but warns against overdoing it. "Some shakes have 40 to 50 grams of protein, and I'm, like, 'Whoa,'" Dorfman says. "You don't need 50 grams of protein after a workout."
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Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.