Nutrients, such as amino acids and carbohydrates, are critical for fueling exercise and promoting recovery and tissue repair. After exercise, the body is in a catabolic or breakdown state. Fuel levels are low, tissues are damaged and inflamed, and fluid balances are disrupted.

The University of Texas described the importance of post-exercise fuel replenishment for optimizing recovery and maximizing training gains. Post-exercise fuel supplementation promotes recovery and repair and changes metabolism from a catabolic mode to an anabolic mode. Post-exercise feeding should include carbohydrates and high quality protein. Carbohydrates help restore muscle glycogen, which is essential for high intensity training and competition.

It’s also recommended to intake a carbohydrate-protein supplement immediately after exercise and two hours during recovery. This will maximize glycogen replenishment, minimize muscle damage, promote immune system function, and increase protein synthesis. (Strength and Conditioning Journal, 32:30-36, 2010)