Macro partitioning
Post-exercise ingestion of 1.2 g/kg/hour of carbohydrates for 6 hours, combined with 0.2-0.4 g/kg/hour of protein, optimizes glycogen restoration and muscle recovery in athletes, mitigating the risk of Overtraining Syndrome.
After intense training, prioritize eating carbohydrates immediately. Aim for 1.2 grams of carbs per kilogram of body weight each hour for the next 6 hours. Include 10-20 grams of high-quality protein in the first hour. Also, drink enough fluids to replace 150% of the weight you lost during exercise over those 6 hours.
Repor até 150% do líquido perdido nas 6 horas subsequentes à atividade; ingerir 1,2 g de carboidratos por kg de peso corporal de hora em hora nas primeiras 6 horas; consumir entre 10 a 20 g de proteína na primeira hora após a atividade (Heaton et al., 2017).
Why this rating
The paper is a narrative review citing established guidelines (Heaton et al., Beelen et al.) rather than presenting new primary data.
Source
Contribuição da nutrição para a prevenção e recuperação da Síndrome do Overtraining em atletas
Diego Pereira et al. · Brazilian Journal of Health Review · 2024
DOI 10.34119/bjhrv7n1-560
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- Supplementation with Vitamin C and Vitamin D modulates the immune response and reduces inflammation, thereby helping to prevent the immunosuppression and inflammatory symptoms associated with Overtraining Syndrome.Moderate
- Omega-3 fatty acid supplementation attenuates exercise-induced inflammation and improves endothelial function, contributing to better recovery and performance in athletes.Moderate
- Collagen supplementation, particularly when combined with Vitamin C, strengthens connective tissues and aids in tissue repair, serving as a proactive strategy to prevent injuries associated with Overtraining Syndrome.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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