Nutrition tactics to improve post-exercise recovery

Sport drinks contain carbohydrate that can be used as fuel during exercise. My research shows that sports drinks containing both the carbohydrate glucose and fructose are more effective for this purpose than the same amount of carbohydrate as just glucose. They also result in less stomach complaints.

Protein ingestion provides the building blocks for muscle recovery and growth. Our data show that athletes typically eat a lot of protein during breakfast, lunch and dinner, but that little protein is ingested prior to sleep. We also demonstrated that supplementing protein before sleep improves overnight muscle recovery.