11 janvier 2019
https://www.openedition.org/12554 , info:eu-repo/semantics/openAccess
Christophe Hausswirth et al., « Topic 5. Fuelling strategies to enhance recovery », INSEP-Éditions, ID : 10.4000/books.insep.1808
In order to compensate for protein loss during exercise, the timing of post-exercise protein supplementation is important. The efficiency of protein synthesis in the whole body is improved by ingesting 10 g of protein rapidly after exercise, with significant effects observed up to t + 3 hours. Another challenge is the refuelling with carbohydrate supply. When time is short between fuel demanding events, it makes sense to start refuelling as soon as possible. The immediate target should be around 1 g of carbohydrate per kg of body mass, repeated every hour until meal patterns take the achievement of daily fuel needs.