Recovery nutrition

Recovery is about restoring glycogen (fuel) stores and muscle protein.  After a race or a heavy training session, you will have depleted your muscle and liver stores of glycogen, potentially to quite low levels, and carbohydrate foods are essential in replacing those stores.  Even without any overt injury, running causes micro-level damage and a net breakdown of muscle protein.  Dietary protein is needed to support the increased rate of muscle protein turnover that will counteract this damage.

FfT 1304 Recovery

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