Author: Mark Lauren (U.S. military physical exercise expert)
A snack after exercise training is very important because the body needs to replenish it as soon as possible. It is best for snacks to include the following two types of food:
●30 to 50 grams of high-efficiency protein, such as whey, soybeans, eggs, chicken or fish
●30 to 50 grams of carbohydrates with high glycemic index
Why do you need lean protein? Because fat delays the absorption of protein and carbohydrates. During exercise, muscle tissue is slightly damaged. The rate of protein synthesis peaks some time after a workout. If you provide your muscles with plenty of amino acids, the main building blocks of protein, within 45 minutes of finishing your workout, your muscle tissue will be better able to repair itself. Whey protein powder is the best choice for protein supplement after training because it is absorbed quickly and is the most utilized by the body of all proteins.
Why do you need carbs with a high glycemic index? Immediately after a workout is the only time to eat carbs that are quickly absorbed into the bloodstream. Large amounts of glucose can cause insulin to spike. Insulin helps transport protein to muscles to repair existing muscles and build new ones, and it also regulates glucose energy storage. If the glucose consumed is not replenished within 45 minutes after a workout, your body will quickly switch from a metabolic state (muscle growth and repair) to a catabolic state (breaking down the body's muscles for protein and energy). Insulin causes the body to replenish and store glycogen, and foods with a high glycemic index are most likely to trigger the release of insulin, so after exercise, you'd better eat carbohydrates with a high glycemic index and pair them with lean protein. This is Reasonable.
A simple and effective workout snack is a whey or soy protein supplement paired with maltodextrin or simple sugars as a carbohydrate source.