Best Ways to Refuel after a Hard Run | 1 Gallon Coldest Water Bottle
Eat Enough Calories and Replace Fluids:
According to a study that was published in the Journal of Sports Science & Medicine a few years back. It recommends the intake of carbohydrates and protein 1.5 grams per kg of body weight and 0.8 grams per kg for carbs and 0.2 grams per kg for the protein of body weight after each exercise.
For rehydration, drink between 12 to 24 ounces for every pound of body weight you lost during exercise. If you use a sports drink to replace electrolytes, count those as your carbs. Keeping the requirements of sportspersons, the coldest water introduces 1-gallon Coldest Water Bottle to hydrate you regularly.
Time Consumption Based on Next Workout:
Most researchers agree that the quicker you refuel, it is better; but the general consent is to refuel should be within 30 minutes of activity. Restoring glycogen as quickly as possible is more important if you have a workout in less than 8 hours. The best way to do this is to consume high-glycemic foods; this is more effective in small feedings over 4 hours. If you have more time to recover, timing is not as important. Individual sportspersons and team management are recommended to keep the 1-gallon Coldest Water Bottle to rehydrate the players.
Refueling Based on Various Workouts
Now that you have factors and guidelines that influence refueling, look at it based on various distances.
Aerobic exercises, such as a recovery run, use oxygen and rely on fat for fuel. After a run like this, you really just need to eat a healthy, balanced meal within 4 hours. Aim for a 3:1 carb to protein ratio. Always keep coldest water bottle to rehydrate.
The goal of tempo runs is to stay just below your lactic threshold as you sit on the border of aerobic and anaerobic systems. Restoring your glycogen stores after a tempo run is critical to recovery. Consume 4:1 ratio of carbs and protein on the lower range of 1.2 grams per kilogram of body weight within 30 minutes. Avoid consuming fat for this meal because it will slow down the metabolism for the carbs and protein that are needed to recover. Stay hydrated and it is better to keep 1-gallon Coldest Water Bottle to get fresh and healthy water all the time.
Intense Track Workout:
These workouts will be strictly anaerobic, without oxygen, which means your body uses glycogen as fuel. These workouts are often short and require resting between sets. If your stomach can tolerate it, the best way to refuel is with a high glycemic and high carb sports drink between sets. Keep the drink in the coldest water bottle. If you have a group of people then buy a 1-gallon Coldest Water Bottle.
If you plan to do over 1.5 hours of activity, it is important to fuel before and during your workout. Runs like this often start as aerobic and then switch to anaerobic as your body starts to fatigue and your heart rate rises. After a long run, you need more calories with the 4:1 ratio of carbs and protein on the higher range of 1.5 grams per kilogram of body weight. Aim to consume most of the calories within 4 hours of the activity in small feedings. Never ever ignore keeping 1 gallon coldest water bottle along with you and stay hydrated and achieve better results!