post-workout MEAL

POST-WORKOUT MEAL:

combining carbs and protein in a ratio of roughly 4 to 1 nearly doubled the insulin response, which resulted in substantially more glycogen reloading than eating carbs alone. “They even uncovered the reason,” Amby Burfoot reports. “Immediately after you exercise, your insulin, which controls your blood sugar levels, is particularly sensitive. Give sensitive insulin some carbs, and it will pack them into your muscles as glycogen. Give sensitive insulin some protein, and it will quickly repair any muscle damage. Give it both carbs and protein, and you get the best of both worlds.”
And another new development. Time appears to be more critical than originally believed. “Insulin sensitivity is at its highest in the first 15 to 20 minutes after your workout,” Burfoot writes. Obviously a believer, Burfoot says, “From now on, I run first, eat second, and shower last. If my friends don’t like it, too bad.”

A recovery diet turns out to be “pretty damn simple,” Roberts concludes: “Don’t miss the glycogen window after a workout, follow the 65-20-15 carbs-fat-protein balance, eat a wide variety of whole foods, and taper from high-GI foods after exercise to low-GI foods later in the day.” [See article 115, Diet & Nutrition category, "New Light on the Glycemic Index."]

Even some steel cut oatmeal with honey, (added protein) almond/soy milk and blueberries is perfect!