How sugar can help your recovery
- Exercise increases blood flow, and subsequently, nutrient delivery (including glucose) to the muscles.
- After exercise, nutrients can be better transported from the blood into the muscles. As a result, more glucose is transported from the blood into the muscle the first few hours after exercise.
To replenish glycogen stores as fast as possible, top endurance athletes are advised to consume 1.2 g/h of carbohydrates per kg body weight for 3 to 4h after exercise. For an average 70kg person this means 84 g/h, which is a lot, and only needed for top athletes that for example train multiple times a day and can benefit massively from a speedier recovery.
When you have more time to recover, for example when your next work out is the next day or 2 days later, your carbohydrate intake does not need to be quite as serious. Directly after exercise it is helpful to take some (quick) carbs in the form of sugars, which gives you some instant energy after you’ve finished and helps to restore the first bit of glycogen to help aid your recovery. And in addition a proper normal (carbohydrate rich) meal will most likely give you the power your body needs.
If you are looking to improve your performance during exercise and perform at a high intensity, your body needs sugars (glucose). During running, cycling, swimming, or whatever your sport, your glucose stores will become (partly) depleted, which gives you the feeling of fatigue. Therefore, it is paramount to refill these stores after exercise by consuming carbohydrates to get ready for your next training or race. This was a fundamental reason for Vifit Sport adding some natural sugars to it’s recovery range, natural sugars in the form of glucose will to help replenish your glycogen stores. And along with protein it enables you to improve your recovery regime. Based on this science, it is why Vifit Sport contains a little sugar, to help replenish your glycogen stores.
If you want to check out the real science behind all this, here are some important references:
- Van Loon LJC, Greenhaff PL, Constantin-Teodosiu D, Saris WHM, Wagenmakers AJM. The effects of increasing exercise intensity on muscle fuel utilisation in humans. J Physiol. 2001;536(1):295–304.
- Beelen M, Burke LM, Gibala MJ, Van Loon LJC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010;20(6):515–32.
- Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10(1):5.
- Moore DR. Nutrition to Support Recovery from Endurance Exercise. Curr Sports Med Rep. 2015;14(4):294–300.
- Gonzalez JT, Fuchs CJ, Betts JA, van Loon LJC. Glucose plus fructose ingestion for post‐exercise recovery—greater than the sum of its parts? Nutrients. 2017;9(4):1–15.