Thanks. I always tot eat only protein after exercise.Not sure about the exact science, but i just follow. No need to take too much of coz, for our level.
60-70g sufficient.
Protein not so much, can take half scoop (12.5 - 15g protein in my case) if that makes you feel "better" that you have done something. As long as daily can hit your 1.2-1.8g/kg targeted range.
For me i view esp for age > 50 (semi or fully) structured training as 40% and nuitrition/diet + sleep and any other misc recovery as 60%. Coz > age 50 really terok in recovery usually.
Case in point, my kid last weekend buang. Just 3 days his wound totally dry liao.
For around the same buang, would size etc. I needed like > 1 week.
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No question > 2X longer needed, possibly 3X even.
We also learned that disc wheel or deep section wheels or not, the initial front burst of a sumatra squall of > gusty / turbulent 30-40kmh wind pretty dangerous and can slap you down if not careful. He wasnt even going that fast as we already 400m away from home and slowing down for a 90 deg turn on Tg pagar rd just after Rapha/MAAP.
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Eat your carbs in the 2h after exercise to optimize recovery
Feb 26, 2023
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Why is it advisable to eat your carbs right after exercise for optimal recovery?
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During strenuous exercise, you will deplete your glycogen stores. You can see glycogen as super fuel that drives high-intensity muscle contractions. A multitude of studies have shown that when people start exercise with high glycogen stores, performance is optimized.
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So, to recover well for a workout the following day (or within a couple hours) you want to replenish glycogen stores a quickly as possible. How? Simply by eating carbohydrates, for instance 2-4 g per kg bodyweight. Interestingly, you want to eat those carbs within the first two hours after exercise, because at that point the abilitity to transport glucose from the bloodstream to the muscles is optimized via GLUT4 [slide 2].
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Want to read more, read this gem from Erik Richter and Mark Hargreaves that goes into the detail of glycogen, exercise and GLUT4 transport
PMID: 23899560
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For wheels, I just use 38mm deep instead of the usual 50mm. More stable and agile.
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