45 to 65% from carbohydrates
15 to 25% from protein
20 to 35% from fat.
-Exercise breaks down glycogen to glucose, fuelling ATP production, the cell's energy
-Adequate glycogen availability improves endurance and exercise performance.
-Low glycogen levels result in fatigue and reduced performance.
-Maintaining glycogen stores is crucial for optimal physical output.
-Carbs before exercise boost performance
with quick energy.
-Especially important for activities lasting
over 60-90 minutes.
-Maintains vital glycogen stores during
-Carbohydrates are crucial for anaerobic and aerobic energy production.
-In anaerobic activities like weightlifting, carbs are broken down without oxygen.
-Carbs remain important in aerobic exercises, such as running or cycling, especially at higher intensities.
-They contribute substantially to energy output in both types of activities.
-After exercise, consuming carbohydrates is important for replenishing glycogen stores and
The post-exercise period is when your body is most efficient at restoring
Within 1 hrs
Glycogen returns to pre exercise levels
55% restored in next 5 hrs
100% restored within 24 hours (1day)
100% restored within 24-48 hrs (2days)
Up to 5 days
Muscle Recovery and Performance:
-Replenishing glycogen after intense exercise helps muscles recover and maintains performance for future workouts.
-Muscle protein synthesis is the process of using amino acids to repair and grow
-Right protein consumption supports muscle recovery and adaptation, leading
to improve performance.
-Proteins are composed of amino acids, the building blocks of muscle tissue.
Protein intake provides amino acids for repairing and rebuilding muscles
Lean meats: Chicken, lean beef, pork.
Fish: Salmon, tuna, (rich in omega-3s).
Eggs: Complete protein source, versatile.
Dairy products: Greek yogurt, cottage cheese, milk.
Plant-based sources: Legumes, tofu
Protein intake is crucial after exercise.
-Protein aids muscle repair and growth.
-Protein intake rebuilds muscles for future workouts.