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When And How You Eat Carbs And Proteins Important

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@tampatrib.com

Published: January 24, 2009

The timing of what and when we eat is crucial to maintaining strength and endurance.

Recommendations for healthy, exercising adults from the International Society of Sports Nutrition say meals and snacks with a mix of protein and carbohydrates promote greater restoration of muscle glycogen. Proteins include meat, fish, poultry, eggs, milk and soy products; carbs include fruit, vegetables, grains, potatoes, milk and yogurt.

After more than 60 to 90 minutes of moderate to intense exercise, internal stores of energy (glycogen) become depleted and cause muscle tissue to break down. A high carb diet promotes the storage of glycogen (energy) back into used muscles.

Protein is synthesized in muscle at two key times: immediately before exercise and within three hours after exercise.

A good formula to help replenish muscle energy stores is to eat regular meals and snacks with three times as many carbs as protein.

The Monterey County (Calif.) Herald

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