Fifty years ago, sports nutrition knowledge was disseminated by champion athletes, coaches and a few producers of athletic products. Athletes were advised to eat plenty of protein, including beef and raw eggs, and drink lots of juice. Since then, sports nutrition has become a sophisticated, developed science. Keith Wheeler summarized important sports nutrition principles on nutrient timing for maximizing recovery and gains from training. The take-home advice from his findings: After training, consume 20 to 25 grams of protein and 60 to 100 grams of carbohydrates, as supplements or whole foods. The quantity, quality and timing of post-exercise nutrition are critical for maximizing sports performance. Systematic application of sports nutrition principles improves adaptation to exercise and sports training, and speeds recovery. Opt for fast-digesting protein and fast-acting carbohydrate sources within 20-45 minutes after training.
Source: IDEA Fitness Journal, March 2013