This article is focused especially on the people who do Workouts on consecutive days or stage tests, In which recovery is essential to ensure optimal performance.
If you are physically prepared to face this type of training or testing, it is essential that nutrition not only does not condition you, but can help you achieve your goal.
Here are some key tips to improve muscle glycogen stores. And it is that glycogen is one of the energy stores that muscle uses during exercise. If you go out with those empty deposits, you expose yourself to an almost safe pájara or muscle injuries.
1. Take advantage of the window effect”. As we explained in the previous article, the intake of Carbohydrates (CH) is better done within 40-50 minutes after exercise since in this way the muscle is more receptive to storage and the food is better used.
2. Eat the appropriate amount of CH during exercise. A minimum of 30gr per hour is necessary. Although in the Tour de France cyclists consume up to 120gr/h.
3. Have the account the type of CH.
- Consumption of glucose and fructose
- Opt for liquid foods (shakes) whenever possible since the body better assimilates the intake of pre-digested CH or in its simplest format and easier to digest/absorb.
- It is preferable to take foods with a high glycemic index (GI) as they stimulate glycogen synthesis better than those with low GI. In practice: better to take bread or potatoes, than apples or lentils.
4. Eating caffeine is beneficial DURING exercise. Studies conducted to date show that caffeine intake during exercise stimulates the supply of glucose to the muscle. But caffeine has no beneficial effect on glycogen synthesis during the recovery period, after the exercise is over. The key is carbohydrate and protein. Keep in mind that each person tolerates caffeine differently, so it is good not to exceed the amount we usually drink.
5. Add protein. It is important to note that if CH intake is optimal/high, protein intake along with CH will have no further beneficial effects on glycogen synthesis. However, the intake of protein after exercise helps to stimulate protein synthesis and that is key to improving muscle mass and for the muscle to regenerate after the wear and tear suffered and is ready to undergo stress again.
Here is a recipe that will help you provide the necessary carbohydrate (energy) on your bike outings:
- 100gr of rice type risotto (raw)
- 1-2c/s of coconut oil
- 3-4 dates
- 50gr of dehydrated apple (or any other fruit)
- Lower leg
- Optional: 1c/p salt
- Cooking the rice. The rice/water ration is 1/3. Add the coconut oil
- Cut the dates and the dehydrated apple into small pieces
- Mix the already cooked rice with the dates, the dehydrated fruit and the cinnamon until everything is well distributed. It is in this step that we could add a pinch of salt
- Place the mixture in a refrigerating bag, give it the bar shape and store in the fridge for 24 hours
- After these 24 hours, cut the dough into the desired portions of bars and keep in silver paper. (We can freeze to use them in the future