How Carbohydrates Helps You Recover After Intense Workout
The first thing that individuals eliminate when they try to lose weight and start working out is carbohydrates. This is a wrong approach especially when you are planning to do an intense workout because carbohydrates is what fuels your performance. This allows you to surely burn calories and at the same time build muscle.
The Correlation Between Intense Workout and Your Immune System
There are analyses which confirm that after intense exercises, you suffer a short period of immunodepression. If you repeatedly perform an intense physical activity, you could put yourself at risk of developing illnesses.
After exercise, there is an increase in the levels of monocytes and neutrophil circulating in your body while there is a decrease in the circulating lymphocytes particularly during the intense workout recovery phase.
With all these findings, experts believe that when you perform exercises without intense workout recovery, your body won't have sufficient time to return to normal, resulting in a weak immune system.
How Carbohydrates Alleviate Immunodepression Caused by Exercise
Following a vigorous exercise, you should consider what, when and how much you need to drink and eat so you can recover quickly. One of the most important components of your post-workout recovery diet is carbohydrates.
Carbohydrates is one of the basic food groups needed to ensure a healthy life. One of the very important functions of carbohydrates is acting as the body’s main source of energy. Looking closely at the chemical composition of carbohydrates, you can find carbon, hydrogen, and oxygen.
To prevent any negative changes in your immune system particularly after intense activities, you need to consume enough carbohydrates as this can reduce exercise-related immunodepression, allowing your body to recover.
If you perform a high-intensity exercise for 90 minutes or more, you need to consume 30-60 grams of carbohydrates each hour during the activity. The carbohydrate could be in the form of gels, fluids, and even bars.
Included in the numerous functions of carbohydrate is its ability to help maintain your blood sugar level. With a constant sugar level, there is a significant reduction in your body’s stress response. It also controls any undesirable shifting of immune cells at the same time.
Further studies still need to be conducted to verify if increased carbohydrate intake after an intense workout can help fight infection and illnesses.
Carbohydrate Intake Before and After Workouts
About 90 minutes before you engage in an intense workout, you must refuel. You need to consume at least one gram of carbohydrates in every kilogram of your body weight for every hour you plan on exercising. For instance, if you weigh 68 kg, multiply this amount by the number of hours you plan to work out then you will get the amount of carbohydrates you need to eat.
Exercise can help promote better health, but you also need to carefully consider what to do before and after each workout. You have to make sure that you are getting enough carbohydrates as well as vitamins and minerals, so you also need to take Organic and Kosher Certified PURE Freeze Dried Açai Berry Powder Capsules.
These statements have not been evaluated by the FDA. These products are not intended to treat, diagnose, or cure any diseases.