Which is best post-run: the banana or the egg? And when? The consensus I have observed in sports nutrition articles emphasizes the consumption of protein within one hour after intense exercise for optimum recovery. Based on recent studies, the International Society of Sports Nutrition (ISSN) has taken the position that, generally, there is no urgency to consume large amounts of either protein or carbs after a run. Protein consumed within 2 hours of exercise will boost the process of muscle recovery, but it is more important to eat protein evenly throughout the day rather than try to “protein load” immediately after exercise. Similarly, timing of carbohydrate intake is not as important as consuming enough carbs daily to recovery of glycogen (energy stores). So, according to the ISSN, you’re not doing your body a disservice if you don’t rush for a snack after a run. The exception to the more relaxed nutritional guidance is for an individual who will participate in an intense activity within 4 hours of completing another intense activity. In this case, consumption of carbs, protein and caffeine within 30 minutes has been shown to rapidly restore glycogen levels. Kerksick, Chad M., et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition, BioMed Central, 29 Aug. 2017, jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/

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