In addition to catecholamine increase, exercise stimulates the production of cortisol to boost the breakdown of fuels within the body. These high levels of cortisol not only decompose stored fuels, but also begin muscle breakdown once the stores of glycogen get low. A post workout meal should therefore consist of high Glycemic (quick digesting) carbohydrates, as they not only promote higher glycogen storage, but the insulin released counteracts the catabolic activity of cortisol that follows. This is possibly one of the few times when high Glycemic carbs are superior to low Glycemic carbs.
Although the size of this post-workout meal is dependent on the type, intensity, and duration of your exercise, eating 100-200 grams of carbs within 30 minutes of endurance exercise is essential to building adequate glycogen stores for future training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.
Combining protein with carbohydrate in the post-exercise meal nearly doubles the insulin response, which results in optimal glycogen storage. The best carb to protein ratio for this effect is 4:1 (four grams of carbs for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.
One study found that athletes who refueled with carbs and protein had 100 percent greater muscle glycogen stores than those who only ate carbs. Insulin was also highest in those who consumed a carb and protein drink.
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