Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 78

Most workouts, especially those that last less than an hour, rely almost exclusively on stored glycogen and pre-workout nutrients. Intra-workout nutrition becomes more useful for longer workouts (more than 60 minutes). Fast-digesting carbohydrates can be combined with small doses of fast-digesting protein to supply the working muscles with an anti-catabolic mix. In addition, fast-digesting carbs can help maintain blood glucose levels through the workout, which is both anti-catabolic and supports performance. The top end recommendation for intra-training nutrition is about 5 to 10% of daily protein per hour up to the maximum carbohydrate depending on the workout. This protein amount is reasonable for most, but the carb amount should be decreased from the maximum for all but super-high-volume workouts like endurance cycling.