Guidelines:
When?
30 minutes after your long runs and every two hours for four to six hours afterward. Or, if you can eat or drink more often, every 15 to 30 minutes.
How Much?
1.5 grams per kilogram of body weight.
What Type?
Either glucose or sucrose. Since nutrientes from fluids are absorbed more quickly than from solid foods, you should initialy consume carbohydrates from fluids. Despite all of the highly-touted commercial sports drinks, you´ll benefit from any drink that contains lots of carbohydrates. A research published in International Journal of Sport Nutrition and Exercise Metabolism in 2006 has show that even chocolate milk, with its carbohydrate content, is effective as a post-exercise recovery drink.
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