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Carbs During & After Endurance Training

Bodybuilders and other athletes engaged in regular strength training often kick-start post-workout recovery with a whey protein shake. Protein can help all types of athletes make the most of muscle recovery, and a paper published in the Journal of Applied Physiology offers endurance athletes suggestions for intra- and post-workout carbohydrates.
 
If you exercise for 90 minutes or longer, researchers suggest 30 to 60 grams of carbohydrates every hour while training. They theorize that since exercise is a form of stress, maintaining stable blood sugar levels might reduce the body’s stress response. Consuming carbs after intense or prolonged exercise might also help support immune function.