After exercise it is important to recharge your body to allow it to best recover and prepare for your next workout session. Essential nutrients important for recharging your body include carbohydrates, protein amino acids, magnesium and zinc. It is important to note carbohydrates are essential during all the different stages of your workout. Since carbohydrates are your body’s preferred source of energy it is always actively used, so therefore needs to be fuelled before, during and after exercise to replenish your body’s stores. Protein is another essential nutrient important after exercise as when you exercise, you are breaking down muscle fibres which then need to be repaired by the body to help you build lean muscle. By feeding your body with good sources of protein it helps to repair muscles after exercise. When protein is consumed with carbohydrates it can also help to increase muscle glycogen stores when an insufficient level of carbohydrate is consumed or when carbohydrate intake is consumed in intervals spread out by more than one hour.*
Amino Acids are also essential to help recharge the body after exercise. Amino acids are the building blocks of protein and muscle tissue. They also play a major role in physiological processes such as recovery, brain function and muscle development.5 There are many amino acids, but out of them 9 are considered essential with 3 of them being classified as BCCAS (Branch Chain Amino Acids) accounting for 33% of muscle tissue. These include leucine, isoleucine and valine which are known for their primary benefit of supporting post recovery either from muscle damage or fatigue.**
Magnesium is another added nutrient which helps to recharge your body by minimising the lingering effects of muscle fatigue and accelerating recovery after physical activity. Lastly zinc also assists in recharging the body as it is important for protein synthesis and blood formation. Since zinc is readily lost from the body following strenuous exercise, especially in hot, humid environments it is important to refuel your body with good sources of zinc after exercise.***
The XS Sports Nutrition range offers a variety of recharge products to help you best recovery after physical activity.
*Spano.M 2013, ‘Postexercise Recovery – Proper Nutrition Is Key To Refuel, Rehydrate and Rebuild After Strenuous Workouts’, viewed 16th March 2016, todaysdietitian.com/newarchives/110413p18.shtml
**Read.A 2016, ‘BCAAs: What They Are and Why To Take Them’, Viewed 16th March 2016, breakingmuscle.com/nutrition/bcaas-what-they-are-and-why-to-take-them
***Muth ND, 2015 ‘Sports Nutrition For Health Professionals’, F.A Davis Company, Page 4 & 354