Changes

* Increase glycogen [[Glycogen]] stores

After exercise, muscles have increased sensitivity to insulin. Insulin is a hormone that is released in response to a rise in blood sugar. It is often considered A Bad Thing, as it will normally cause the blood sugar to be stored as fat. However, after exercise, insulin will cause the blood sugar to be stored as glycogen [[Glycogen]] in the muscles and cause protein [[Protein]] to be used for muscle synthesis. If you take carbohydrate and protein [[Protein]] within 45 minutes of exercise, the insulin sensitivity can be continued for up to 6 hours.

Muscles are continually being broken down and rebuilt, and the balance between this breakdown and synthesis is the net change in muscle. In a fasted state, the rate of breakdown exceeds the rate of synthesis, and we're losing muscles. (This is why [[GOMAD Grazing]] takes a continuous feeding approach.) After exercise, but before refueling, the rate of breakdown is higher, but the synthesis has gone up even slightly more than the rate of breakdown, so there's still a net muscle loss, just not as fast. Taking carbohydrate after exercise will reduce the rate of breakdown, but does not increase synthesis, so it's still a net muscle loss. It's only when the fueling includes protein [[Protein]] that the rate of synthesis exceeds the rate of breakdown.

If you look at [[Glycogen]] synthesis, taking protein [[Protein]] and carbohydrate replenishes [[Glycogen]] faster than without the protein[[Protein]]. However, taking the same number of calories of carbohydrate as in the protein [[Protein]] and carbohydrate scenario actually produces greater [[Glycogen]] replenishment. So for maximal [[Glycogen]] storage, pure carbohydrates are best. However, this is not normally our objective unless we are [[Carbohydrate Loading]] before an event.

If we look at the insulin response to the same scenarios, we see that carbohydrate and protein [[Protein]] has the greatest impact. This insulin will act as a growth hormone and helps boost muscle synthesis.

Taking protein [[Protein]] with carbohydrate can reduce the damage to muscles and support the immune system. The ratio of 1:4 protein [[Protein]] to carbohydrate has been shown to be effective, though other ratios from 1:2 to 1:6 also work.

Taking a carbohydrate/protein [[Protein]] mix immediately following exercise improves recovery and muscle synthesis. Again 1:4 has shown to be effective, but other ratios also work. John Ivy's book recommends 15 grams of whey protein [[Protein]] with 50 grams of carbohydrate, providing 220-260 calories. This should be easily digested so that it can be used by the body quickly. This should be taken within 40 minutes of completing the exercise and ideally as soon as practical after finishing the exercise.

From 1-4 hours after exercise, continued fueling can maintain the muscle's sensitivity to insulin. Using a ratio with more protein [[Protein]] and less carbohydrate is generally recommended. John Ivy's book recommends 14 grams protein [[Protein]] to 2-4 grams carbohydrate taken within 4 hours of exercise.

From 4 hours after exercise to the beginning of the next session, the recommendation is to take sufficient protein [[Protein]] to keep the body provided with the nutrients for muscle synthesis. There is some suggestion that slow digesting protein[[Protein]], such as [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Protein-Chocolate-Supreme%2Fdp%2FB002DYJ0M0 Casein], is more effective than whey.

I have a breakfast of 25g Whey protein[[Protein]], Choline, 1/4 teaspoon salt, 1 tablespoon Cocoa powder and Metamucil. This is normally taking 1-2 hours before starting my run.

I use a ratio of between 1:3 and 1:4 protein [[Protein]] to carbohydrate using Optimum Nutrition 100% Whey (Vanilla) mixed with Carbohydrate. I started off using Gatorade, but I moved to Gatorade/[[Maltodextrin]] then Sugar/[[Maltodextrin]]. I find the mixture tastes pretty good and gives no digestive distress. I also add 1/4 tsp salt per quart to provide more electrolytes. More details at [[Fellrnr's Go Juice]]

I find that I benefit from taking more protein [[Protein]] than NTS recommends. I take 25g Whey protein[[Protein]], 5g Glutamine, 5g BCAA and 65g Gatorade immediately after exercise (400 Calories). I will then take 25g Whey protein [[Protein]] + 30g Gatorade at about 30 minutes, 60 minutes and 120 minutes after completion. The exact number and doses depends on how I feel and the timing is based around appetite rather than the clock.

At about 2 hours after exercise I change the mixture to 25g Whey protein [[Protein]] + 25g Casein protein [[Protein]] + 30g Gatorade + 1 tablespoon flax oil. I also add Metamucil [[Fiber]] to slow digestion and keep the digestive system happy. Sometimes I will not bother with the Whey and just use the Casein.

At about 3 hours after exercise I change things again. At this point I move away from the fast carbs to skim milk, which provides slow carbs. Typically I'll take 25g Whey protein [[Protein]] + 25g Casein protein [[Protein]] + 16oz Skim Milk + 1 tablespoon flax oil. Again I will add Metamucil.

After 4 hours I will continue to have the occasional protein [[Protein]] drink, including one with a banana and spinach. I will typically eat a large salad (1-2 heads of lettuce, 1/2 cucumber, several tomatoes, olives, nuts, 1-2 cans beets, 1/2 can sweetcorn, etc.)

* My protein [[Protein]] intake has gone from about 160-200 grams (2.5g/Kg-3.2g/Kg) to about 300+ grams (4.8g/Kg) on training days. This is higher than the highest recommendations for protein [[Protein]] intake. However, as a percentage of calories, this is probably somewhat reasonable (300 grams is 1200 calories, with a 4000 calorie diet is 30%).