Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 95

In hours immediately following training, the body is particularly efficient in its ability to resynthesize glycogen from ingested carbohydrates. This is notable not only for single training sessions, but particularly when dealing with multiple training sessions per day, as glycogen resynthesis can be a rate-limiting step in subsequent exercise performance. For this reason, it is beneficial to bias post-training carbs toward higher glycemic index sources with minimal fiber and fat. Kids’ cereal in whey protein or fat-free milk is a great option here. Thanks to the training stimulus after a workout, your body can utilize more carbs in a shorter time span to refill glycogen stores. In this instance there is little concern about fat storage–as there might be if you were slamming Lucky Charms after spending a day sedentary on the couch. As the post-workout window stretches out, the sensitivity of the muscles to carbs declines, and previous meals have already done much of the glycogen filling. The rate of glycogen filling is no longer an immediate concern. Thus, the later it is after training, the food sources should have a lower glycemic index and the more added fiber and fats they can contain.