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Monday, April 19, 2004

(AP) -- Carbohydrates may be considered evil in this age of the low-carb diet revolution, but the nutrient plays an important role in helping athletes recover from strenuous exercise.

Two decades of research have shown that consuming carbs after a hard workout rebuilds worn muscles and primes the body for the next training. Failure to eat the right food after exercise -- or worse -- skipping the post-exercise meal altogether can harm your body.

"You never think that you can just continue to ride your car without ever going to the gas station. We can't expect to be able to continue to exercise our bodies without refueling them," said Cedric Bryant, chief exercise physiologist of the American Council on Exercise.

Carbs -- the main source of energy during physical activity -- are stored as glycogen in muscle cells. During exercise, the glycogen reserves deplete and an intake of carbs is needed to replenish the body. Neglecting or avoiding the post-workout meal could result in muscle breakdown and leave your body feeling fatigued during the next workout.

When carbs count
In 2000, the American College of Sports Medicine, along with the American Dietetic Association and the Dietitians of Canada, reviewed numerous studies on the subject and took a stand on the issue. In a published joint position statement, they acknowledged the importance of post-game nutrition on athletic performance.

How much carbs should be eaten after exercise depends on the duration and intensity of the workout, as well as when the next training will occur.
Experts recommend that carbs be eaten 30 minutes to an hour after vigorous exercise since that's when the body will act like a sponge and absorb the nutrients. Some post-workout snacks may include cooked pasta, rice, English muffin, oatmeal or low-fat yogurt.

The casual health club visitor may not need to follow the post-workout rule as strictly because the body will naturally take in carbs from other meals during the day. But experts say it doesn't hurt to consume a carb-rich snack after workout to get a boost of energy.

Weight watchers
Recent research shows that a combination of carbs and protein can also help the body recoup. Protein helps repair muscle damage, but carbs are king when it comes to replenishing carbohydrate stores. Eating too much protein after exercise is not good either because it can slow rehydration.

The general guideline is a carb intake of a half-gram per pound of body weight. So a 150-pound person should eat about 75 grams of carbs, or the equivalent of a cup of cooked pasta.

"That is really going to be the only way that you're going to be able to continue to power your working muscles," said Cindy Moore, a Cleveland-based registered dietitian and spokeswoman for the American Dietetic Association.

The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.