The 30 Minute Window For Refuelling The Body After Exercise

Because high cortisol can be released during exercise and this causes muscle to break down, it is necessary to lower levels as quickly as possible following a workout. Eating fast-absorbing whey protein and carbohydrates within 30 minutes of exercise is the best way to do this (1). During this time blood flow to muscle is still high, resulting in quick delivery of nutrients (2). The body senses repletion of these nutrients and rapidly changes from a state of breakdown to a state of rebuilding and replenishment. This is the main goal of post-workout nutrition. By eating protein along with a source of carbohydrate directly after exercise, cortisol and muscle breakdown stops and muscle growth, repair, and glycogen repletion starts (1,3).

 

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