Summary
A study in the British Journal of Sports Medicine shows that eating any source of protein and sugar immediately after working out helps athletes grow larger and stronger muscles (November 2006). Athletes train by working out hard and damaging muscles. They can tell that their muscles are damaged by the delayed onset muscle soreness that starts eight to 24 hours after the workout. Then they can have easier workouts for as many days as it takes for their muscles to heal. They can tell their muscles are healed when the soreness goes away and they are able to have another hard workout. Anything that helps the athletes recover faster will allow them to have another hard workout sooner and become stronger.
Extensive research shows that muscle healing happens when protein building blocks called amino acids move into muscles cells and repair the damaged muscle protein. Healed muscles are stronger than they were before the damaging workout. To hasten recovery, athletes need both amino acids and insulin to drive the amino acids into cells. When blood sugar rises after eating, the pancreas releases large amounts of insulin. So eating foods that cause a high rise in blood sugar (high-glycemic-index foods) along with foods that are good sources of amino acids will help muscles recover faster. Many athletes are encouraged to take protein supplements and sugar gels, but any food sources of protein and sugar or flour will work just as well.See the full content of this document
Extract
Workout Hard, Then Eat Protein
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