If you’ve done a moderate workout and are planning to eat abalanced meal within several hours, there’s no great urgency to re-fuel.
Post-exercise recovery becomes crucial if you’ve done a high-intensity sessionor your next workout is in less than 12 hours. “The enzymes that help your bodymake glycogen are more active after exercise, so you should aim to eat acarb-based snack within 20 minutes of finishing,” says sports dietitian andexercise physiologist Joanne Turner.
Including someprotein will speed up glycogen recovery and assist muscle repair – try low-fatchocolate milk, cereal with milk or a cheese and Vegemite sandwich.