Powerful Exercise Recovery Nutrition Formula
Fitness Nutrition September 17th. 2009, 2:29pmThe hot new topic in fitness science is exercise recovery. If a person can recover quicker from a training bout, they will be able to train harder, with greater frequency, thus, yielding better workout results. Isn’t that what we are after anyway?
According to a vast amount of sport nutrition research, an individual can definitely improve exercise recovery by how they consume their macro nutrients both before, and after workouts. In a nutshell, nutrient timing aids in muscle recovery after exercise which yields better overall results. Rest, and recovery is shown to be just as important as the fitness training session itself. Strategic post workout recovery is absolutely critical for excellent workout results to occur.
Many workout warriors ask me for the magic nutrition formula that will help them with faster workout recovery to yield better results. Therefore, I have acquired such a formula that is stated by the ISSN (International Society Of Sports Nutrition). The exact formula I reveal below is completely backed by extensive scientific research. Therefore, I am willing to recommend it to you.
Pre And Post Exercise Nutrition Formula That Boosts Exercise Recovery, And Results
Please note that this nutrient timing formula can be used for both anaerobic, as well as aerobic training programs
Pre-Exercise Nutrition
3 - 4 hours prior to your fitness training session go ahead and consume 1-2 grams of carbohydrates per Kilogram (kg) of bodyweight, and 0.15 - 0.25 grams per kilogram of bodyweight for protein.
1 - 2 g/kg - CARBS
0.15 - 0.25 g/kg - PROTEIN
(1 kg = 2.20462262 lbs.)
Or, you can use this website to convert lbs. to kg. http://www.convertkgtolbs.com .
30 - 60 Minutes Prior To Your Workout
Ingest a light carbohydrate/protein snack such as an apple, and an egg. Protein carbohydrate pre-workout drinks are great for this. The reason you will want this protein/carb snack is to sustain blood glucose levels, and amino acid availability throughout your exercise session.
If you have both the proper fuel to increase the intensity of your exercise sessions, and to aid in exercise recovery, then you will enjoy much better workout results.
During Your Workout
If you are an endurance athlete that spends more than 30 minutes training, or competing, then I recommend you consume nutrients throughout your exercise training sessions. Such things as Power Bars, or a protein/carb drinks can make it easy, and efficient.
After Exercise Recovery Nutrition
This is by far the most important meal for faster workout recovery. Pay close attention, and do not miss this crucial step.
As soon as you can, immediately after exercise, preferably within the first 30 minutes, consume 1 g of carbs per kilogram of bodyweight, and 0.5 g or protein per kg of bodyweight.
1 g/kg of body weight - CARBS
0.5 g/kg of body weight - PROTEIN
The reason I say consume this meal within 30 minutes of a hard training session is there is a 600% increase in protein synthesis and glucose uptake when carbs, and protein are ingested within 30 minutes of exercise. Exercise science studies show that the longer you wait to consume these nutrients, the less effective the uptake will be. One study conducted by Chandler and Associates showed that at 3 hours post workout there was only a 100% increase in protein synthesis, and glucose uptake. Therefore, isn’t 600% is much better than 100%? Eat within 30 minutes of a hard workout session for maximum results!
If you don’t have access to food, post workout drinks, and bars are efficient for this particular step. I also like to consume chocolate milk immediately following my high intensity strength training sessions. Try it if you like chocolate milk. The key is to plan ahead.
Within 2 Hours Post Workout For Exercise Recovery
Make sure you consume an after exercise recovery, full balanced, meal with a good source of protein. For an additional boost in recovery post workout, take 0.1 g per kg of bodyweight per day of Creatine Monohydrate. Creatine has been shown over, and over again to aid in the muscle recovery process, and promote lean tissue building.
Now this exercise recovery nutrition formula might sound like work to you. However, if you are serious about getting amazing fitness program results, then follow the science, and start practicing sound nutrient timing principles. You exercise program results will surely skyrocket.
Right about now you are probably wondering how this all works. Well, by eating carbs, and protein both before, and after exercise basically increases insulin levels which optimizes an anaerobic hormonal environment, enhances protein synthesis, and/or lessens the immuno-suppressive effect of intense exercise.
It sounds like much more work than it really is. All you have to do is eat, or drink to drastically improve exercise recovery, and overall fitness program results. Give it a try!
Example of me at 195 pounds, or 88.45 kg
Before exercise (3 - 4 hours)
88 g - 176 g of carbs = 352 - 704 calories of carbs
13 g - 22 g of protein = 52 - 88 calories in protein
30 minutes prior to workout session (30 minutes prior)
Small snack - perhaps an apple, and chocolate milk
After the workout (30 minutes max post workout)
88 g of carbs = 352 calories
44 g of protein = 176 calories
Please remember, these numbers are based on my bodyweight of 195 pounds, and not yours. 
I sure hope this exercise recovery nutrition formula boosts your workout results beyond belief. Let me know how it works for you. Please post your comments, and thoughts below.
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For even more workout tips, and a step by step proven blueprint that generate outstanding results visit fitness program secrets.
October 16th, 2009 at 2:16 pm
Hey!
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After drinking ASEA for two weeks endurance athletes:
• Experience a reduction in their average heart rate!
• Sped up recovery time and lessened muscle soreness!
• Increased their power output and endurance over 12%!
Athletes know that even a small increase in their ability to perform or recover could make the difference between finishing in the pack or standing on the podium. Conditioned athletes more than others have the increased need to maintain a healthy chemical balance inside their cells because of the major stress they put on their bodies.
In order to research the effect of ASEA™ on athletes, an independent lab tested the performance of a group of healthy athletes in an endurance test (VO2 max) designed to measure oxygen intake, CO2 build-up and heart rate during this particularly strenuous standardized test run on a treadmill.
The results were extraordinary! To see the results click on link below.
http://tharrington.teamasea.com/athletes.html
Thanks and continued success!