YOU HAVE AN HOUR LONG ‘PRO­TEIN WIN­DOW’ AF­TER TRAIN­ING IN WHICH TO RE­PAIR YOUR MUS­CLES

Is your time re­ally lim­ited to get your mus­cle re­cov­ery started?

Cycling Plus - - NEW KIT -

Ac­cord­ing to Sarah

Dana­her, this one is not only un­true, but peo­ple who be­lieve in it can of­ten ham­per their re­cov­ery.

“What I of­ten see is a lot of pro­tein be­ing taken, leav­ing no room for car­bo­hy­drates. For quick re­cov­ery, it’s re­hy­drat­ing and re­fu­elling with fluid and carbs that is more im­por­tant than im­me­di­ately hav­ing pro­tein. You don’t need to panic about get­ting the pro­tein in within minutes of fin­ish­ing a ses­sion, as long as you get 20-40g of pro­tein in over the next few hours, and then in ’pulses’ ev­ery two to three hours. The pro­tein taken fol­low­ing an en­durance ses­sion won’t be build­ing much new mus­cle, but rather build­ing mi­to­chon­drial pro­teins that sit be­side the mus­cle to pro­vide it with power. They are ex­tremely im­por­tant for en­durance ath­letes - we have much more mi­to­chon­dria than weight lifters!“

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.