Following training there are significant metabolic shifts. In particular, protein synthesis increases and fat oxidation is upregulated. This means that there is a requirement for protein to allow the regeneration of skeletal muscle and this requirement remains high for a number of hours post-workout. Consuming protein after a workout is therefore beneficial and commonly this is taken with carbohydrate in order to replenish glycogen stored in the muscle and liver. However, if food is delayed following a workout, then fat oxidation rates can remain elevated, thus higher amounts of fat can be oxidised. Therefore post-workout nutrition is a balance between limiting fat oxidation but regenerating protein and carbohydrate stores, or allowing fat oxidation but perhaps limiting, or at least curtailing, the regeneration of skeletal muscle and glycogen stores. The exact route taken will depend largely on the goals of the individual, and for those trying to reduce body fat, it is recommended that post-workout nutrition is delayed somewhat.
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