In exercise, carbohydrate-rich diets are often recommended to promote recovery and maximise performance.
However, research suggests such foods may not help exercise recovery. There is also a potential link with carbohydrate-rich foods and metabolic diseases.
When we exercise, our bodies use energy, either supplied by carbohydrates stored in our bodies, or from the food we eat.
If the exercise is demanding or we exercise for a long time, we use more stored carbohydrate.
If your energy is low, or you're doing a longer or more demanding session, consuming carbohydrate-rich foods such as pasta, rice, cereals or fruit three to four hours before exercise can help.
Eating lower glycemic index foods such as porridge oats or whole grain bread can better sustain energy during exercise.
Eating right before exercising could cause indigestion, cramps or nausea.
If your goal is building strength or muscle, eating protein before exercise may improve overall recovery responses.
Recent research shows that training in a fasted state can lead to efficient fuel use, fat burning, improved blood sugar and hormone regulation. This is helpful when training for a marathon to help delay fatigue.
Studies also show that eating soon after exercise can help maximise recovery, particularly eating carbohydrates.
But there is also evidence that eating protein during recovery can maximise muscle growth. If training is done later in the day, eating a small protein meal before bed can help with acute recovery.
Many of us consciously eat a high-protein diet, with protein-rich products readily available, but how much protein do we really need? And does it actually help us lose weight?
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