Mid-race and long workout nutrition are some of the most challenging aspects of preparing for endurance sports events. It’s crucial to consume these diets mid-workout if you want to perform at your best without getting sick. According to many researchers, performance athletes should eat up to 240 calories per hour, with 30-60 grams of carbohydrates. In such cases, endurance gummies are the way to go.
Various nutrients are required for proper muscle development like Protein, Creatine, Amino Acid, etc. In fact, according to research published in the Journal of the International Society of Sports Nutrition, you should be consuming the majority of these nutrients. One trick that might help you maximize gains is to eat some endurance gummy after your workout.
The Science Behind Endurance Gummies
The muscle fibers have sustained minute tears by the end of an intense workout, which is good because this is how you get stronger. These micro-tears signal to your body that it requires nutrients, especially amino acids, to repair them. Amino acids activate protein synthesis, which is an essential and automatic mechanism of muscle repair after exercise.
The muscle thickens and grows larger with each “stretch” and repair, increasingly growing in size and strength. Starting to rebuild these muscles requires energy, so leaving the gym or weight room isn’t the end of your energy expenditure.
The endurance gummies make an appearance at this stage. These gummies and several other high-glycemic carbohydrates containing dextrose or maltodextrin provide an immediate source of sugar to help replenish what has been lost. Since your body always uses glucose, sugar is easily used and does not get stored as fat.
When to Consume Endurance Gummies
Dieticians, physicians, and exercise physiologists all agree that eating after a workout is essential; however, there is disagreement about the “time window.” In essence, studies have shown that the most important time to eat after working out is during the post-workout window, which can last anywhere from 45 minutes to two hours.
Anything after this point is considered harmful to nutrient absorption and the overall recovery process. This window has a wide range of values due to several variables such as fitness level, exercise duration, and difficulty, and amount of food eaten, which poses concerns about whether the window exists.
How Much To Consume?
The Academy of Nutrition and Dietetics advises consuming 0.5 to 0.7 grams of carbohydrates per pound of body weight. This equates to around 75 grams for anyone weighing 150 pounds. In addition, 20 to 40 grams of protein should be consumed.
After practice, eating something sweet will help with late-night sugar cravings. You get your regular sugar fix in addition to the physical health benefits. If you don’t have much of a sweet tooth, there are other good options available. Any of the more well-known gummy bear brands may not be the best choice for you. Fortunately, there are many other choices on the market today.
Final Thought
If your training is approaching 2 hours, you’re exercising out at a high pace, or you’re exercising in hot weather, you’ll need to fuel your body with highly absorbable carbohydrates. Gummies are the most enjoyable way to do this.
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