Transcribed from video:
– You’d be doing. Post-exercise nutrition. Firstly, as soon as you finish, and again, we can make some changes on this for people to dietary stuff and, but the general over arching recommendation here is, as soon as you finish training, within 10 minutes, 30 grammes of protein and 60 grammes of glucose. Now, if you were to do that any time other than immediately after high intensity exercise. You’re going to get this insulin spike, which happens when you consume sugar. Insulin goes up and then, a couple of things happen, but then that sugar, effectively gets stored as fat in your body. Which is not what we want. However, if you are doing this immediately after exercise. After high intensity exercise. Insulin spike increase the uptake of hepatic glycogen. Which is the glycogen, that sugar stored in your liver and also in the muscles themselves. And that’s almost like recharging the battery. It’s not getting stored as fat. It’s just getting, it’s starting to replenish, charge the batteries. So when you’re doing subsequent bouts of exercise, you’re able to then draw from those batteries to keep your blood sugar levels nice and constant. So even if you’re not then going into more exercise straight after, it will keep those blood sugar levels nice and even, as you go back to work. Or try and keep a level head with your family, or whatever the case maybe. What that allows us to do, basically. We’ve talked about the glucose, charges the batteries. The protein kicks off that process of protein synthesis. Which is the repair of your muscles. The muscles are getting repaired faster. You can push those bouts of training together more. 30 grammes of whey protein, 60 grammes of carbs, immediately after training.
