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Dear Dr. Mirkin: What should long distance runners and bicycle racers eat to help them recover faster?

During their recovery periods, they should eat huge amounts of foods loaded with protein and carbohydrates. Since the 1930s, athletes have known that they can recover faster from hard workouts by eating extra carbohydrates: fruits, vegetables, and whole grain bakery products and pastas. The carbohydrates refill their muscles with glycogen (stored sugar). Sugar requires less oxygen to fuel muscles during exercise than fat or protein. Anything that reduces oxygen requirements during exercise allows the athlete to move faster and stronger, and have greater endurance.

Recent research from the University of Birmingham in the UK shows that athletes can recover even faster if they also take in extra protein (Medicine & Science in Sports & Exercise, April 2011). This is the first study to show that several days of high-protein feeding hastens recovery during several days of high-intensity training. It doesn't make any difference if they get their extra protein from dairy products, meat, fish, chicken, beans, seeds or nuts. The study showed that trained male cyclists could ride significantly faster time trials on their very intense days when they were given a diet with extra protein. The high- protein diet contained 3 g protein/kg/day) and the normal diet contained 1.5 g protein/kg/day.
All athletic training is done by stressing and recovering. The athlete takes one or more intense workouts, and then when he feels very sore, cuts back on the intensity of his workouts for a while. Anything that will help him recover faster will allow him to take his next series of intense workouts sooner and he will become stronger, faster, and have greater endurance. Previous research has shown that taking extra protein soon after finishing an intense workout can hasten recovery (Am J Physiol Endocrinol Metab. 2004;287 (4):E712-20). This is explained by the fact that a high carbohydrate load immediately after finishing the intense workout causes the pancreas to release large amounts of insulin which drive the extra protein (amino acids) into muscle cells so they heal faster (J Nutr. 2000;130(10):2508-13).
Dr. Gabe Mirkin's Fitness and Health E-Zine

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