Our teammate Motozo left the pool last Thursday with ankle soreness and Keren and Mary and I shouted advice: "R.I.C.E., - rest, ice, compression, elevation. Take some ibuprofen, get a massage..".
But according to the recent research we should have been shouting at Motozo to quickly grab a yogurt smoothie.
Ingesting protein and carbohydrate within 30-45 minutes of exercise-induced muscle damage is apparently critical to taking advantage of the higher insulin level in the blood caused by the exercise. This "insulin response" causes your muscles to absorb more fuel (glucose) and rebuild - which is the whole point of training. Once the 30-45 minute window passes your body's ability to replenish fuel drops dramatically.
This is consistent with what I have been reading for several years, but the "energy drinks" that are available and we consume after workouts seem to be watery, sugary concoctions that taste good and quench our thirst but are grossly inadequate for providing the protein requirements for recovery? I am curious if there is anything I can buy out of a vending machine in Tokyo to adequately replenish carbohydrates and protein?
maybe not out of a vending machine, but my tip is those little tetra packs of flavoured soy milk that are available from many convenience stores for about 90 yen. There is a banana one that has very close to the right ratio of carb to protein, but you probably need a couple of them to get the right total amount.
ReplyDeleteWhen I was home in Australia last summer there was a liquid breakfast-replacement product on the shelves that had about the right total amount and right ratio. They sold it in the b'fast food aisle. A product like that in vending machines oustide pools and gyms with the right marketing approach would be a killer app ... want to go into partnership?
Steve - This sounds great. It is all about PR and distribution.
ReplyDeleteNot sure if taste matters (though we might need to add some sugar).
...and apparently some caffeine.