Find it difficult to work out how much carbs you should be eating after exercise? Use these guidelines for working it out:
Moderate activity 5-7g CHO/KG BW/d (1-2hrs /d).
Moderate to heavy activity 8-10g CHO/KG BW/d (2-4hrs /d).
Very heavy activity 10-12g CHO/KG BW/d – (4-6hrs /d+).
But what does that actually mean and what can I eat? Use these food charts to help.
Drinks
• Maximuscle recover max – 55g CHO
• 500ml Lucozade sport – 30g CHO
• 500ml Lucozade hydro 10g CHO
• 500ml soft drink – 50g
• 500ml fruit juice – 50g
Fruit
• 1 banana – 25g
• 1 apple – 15g
• 1 orange – 20g
• 1 kiwi fruit – 6g
• 1 serving of berries – 5g
• 2 dried figs – 15g
• 2 dried dates – 15g
• 6 dried prunes – 20g
• 1 tablespoon (30g) dried raisins – 20g
Cereals
• 2 slices granary bread – 50g
• 1 medium serving rice – 50g
• 1 medium serving pasta – 45g
• 1 medium serving spaghetti – 35g
• 1 serving Special K – 20g
• 1 serving sugar free muesli – 30g
• 1 serving cornflakes – 25g
• 1 serving bran flakes – 25g
• 1 serving porridge – 14g
Vegetables
• 1 Potato – 50g
• 1 large sweet potato – 30g
• 1 portion of peas – 8g
• 1 portion of carrots – 3g
• 1 portion of broccoli – 1g
• 1 portion of cauliflower – 3g
Other
• 100g of yoghurt – 8g
