HUMAN NUTRITION

Detailed explanation-1: -The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first  60-90min after exercise, however this will continue to occur for another  12-24hr.

Detailed explanation-2: -Within 15-60 minutes after exercise: Fuel the body with carbohydrate and protein to maximize recovery. Replenish the carbohydrate stores following exercise so the body is ready for your next workout. Protein helps with the repair and recovery of the muscles.

Detailed explanation-3: -Eating a snack or meal with protein and carbohydrates right after a workout will help ensure that you are giving your body the energy to replenish what you have used. It also helps to promote the repair and building of muscle.

Detailed explanation-4: -The general recommendations from the Academy, DC, and ACSM is to consume one to four grams of carbohydrates per kilogram of body weight in the hours before any prolonged exercise ( >60 minutes in duration). This is the “magic number” so to speak when it comes to enhancing performance.

Detailed explanation-5: -Rapid replacement of glycogen is important following exercise. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.