Question

The best post exercise strategy, following long-duration events is to eat _____________________________ in the first 2 hours after exercise. A 4-to-1 carbohydrate-to-protein ratio may help speed muscle recovery.

Select one:

a. high-glycemic foods: sweets, breads, potatoes

b. liquids only

c. cruciferous vegetables

Answer 1

Answer: The best post-exercise strategy, following long-duration events is to eat high-glycemic foods: sweets, breads, potatoes in the first 2 hours after exercise. A 4-to-1 carbohydrate-to-protein ratio may help speed muscle recovery.

The correct option is ‘high-glycemic foods: sweets, bread, potatoes’. It is important to consume the right amount of carbohydrate and protein post-exercise. This helps to stimulate muscle protein synthesis, improves recovery and improves the performance in the next workout. This meal should be taken within 45 minutes after exercise but if you are not able to take within 45 minutes then it should not go longer than 2 hours without a meal. The other option given is not appropriate, as takings liquids are important after the workout; as you lose water and electrolytes during exercise through sweat so it is important to replenish water. But the option states ‘liquid only’. Apart from water the body also requires carbohydrates and proteins in the first two hours after exercise therefore the option given is not correct. Also in the first two-three hours after exercise it is better to avoid high fat and high-fat foods (like pizza, cruciferous vegetables like broccoli) as it takes more time to digest. Therefore the last option is also not correct.