Do you consume a carbohydrate rich meal within an hour of exercising?
While most athletes focus on protein replenishment, other nutritional components like carbohydrates and blood sugar control can play a factor post exercise. If you haven’t yet considered how nutrition plays a vital role in exercise recovery this blog post is dedicated to you.
Did you know that carbohydrates are our bodies main source of energy to fuel our muscles and sustain our energy levels? When completing moderate to high intensity exercise, maintaining adequate carbohydrate levels is essential for muscle recovery.
However, muscles are slowly supplied with glycogen after adequate exercise. Therefore, energy intake should be focused on carbohydrates and protein. Carbohydrates eaten after a workout help replenish glycogen reserves, and if the body does not receive adequate carbohydrates supply it won't be able to quicklyrestore these reserves. Recovery is most optimal if carbohydrates are consumed within an hour of exercising.
Dates contain mainly carbohydrates in their macronutrient profile and are naturally high in sugar and fiber. But when naturally sun-dried dates maintain their high fiber content. Fiber plays an important role in sustaining blood sugar levels, by being low on the glycemic index which is important as consistent body conditions optimize athletic recovery.
Dates are a nutritional powerhouse, and beyond their high carbohydrate levels they contain magnesium andpotassium. These two minerals play a key role in the function of the muscular system. In particular, in active recovery consuming sources of magnesium and potassium prevent muscle cramps, decrease inflammation and delayed muscle onset soreness.
Ensuring that post-recovery meals contain carbohydrate and protein rich sources is important. Sweetening post-workout snacks with date syrup and powder is a fantastic way to add caramel like sweetness while sustaining carbohydrate levels. Easy examples include a protein smoothie with LIVA date syrup, Greek yogurt bowl with LIVA date sugar sweetened granola and fruits, and toast with the nut butter of your choice and LIVA date syrup.
So, the next time you hit the gym or do a workout at home, consider swapping the way you sweeten your post workout recovery meal with Liva Date Products.
Head to the recipes page for more post-workout fuel inspiration.
This article was developed by Emma BscFN (c), our resident dietetics student.
*Note that this article is intended for informational purposes only and is not intended as medical or direct nutritional advice. Please consult your medical doctor or individual counseling with a registered dietician to determine what is best for your unique needs.