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Myth #2: Protein Plays No Role In Replacing Spent Carbohydrate Stores
The power of protein post-exercise doesn’t stop with building lean body mass. Studies have demonstrated that consuming a combination of carbohydrates and protein early during the post-workout period enhances muscular glycogen levels (the storage form of carbohydrate) above what is incurred if only carbohydrates are sent down the gullet.
It’s believed that protein stimulates a larger rise in insulin levels, which helps drive more sugar into muscle cells to build more glycogen. Having saturated glycogen stores is vital to running performance, since this is the primary fuel used for high-intensity exercise. Studies suggest that the ideal ratio of carbs and protein in a post-exercise meal is roughly 4:1. So, after a hard run, top that plate of pasta with some meat sauce.