A professor of metabolic physiology at the University of Bath, has shared some surprising advice about what to eat after exercise to recover Get the latest top news stories sent straight to your inbox with our daily newsletter We have more newsletters Get the latest top news stories sent straight to your inbox with our daily newsletter We have more newsletters Despite seeming to contradict typical health advice, Professor James Betts claims that consuming sugar immediately after exercise can be highly beneficial. As the Olympics are in full swing, many individuals are reassessing their health objectives, dietary habits, and workout routines, inspired by the world's top athletes showcasing their impressive skills. However, the journey to fitness is often littered with misconceptions, one of which Professor James Betts is eager to dispel: the vilification of sugar.
The metabolic physiology professor at the University of Bath joined host Jason Goodyer on the Instant Genius podcast to discuss optimal recovery strategies post-exercise. In a surprising twist, he advised listeners to consume plain table sugar as quickly as possible after a workout if necessary. Exercise depletes the body's fuel, which comes from carbohydrates and turns into glycogen in the body.
When asked about the ideal post-workout meal, the expert acknowledged that his advice might seem somewhat unconventional, given the prevailing narrative. The professor explained: "Because we're trying to get the carbohydrates in quickly it actually reverses some of the health advice. Often people are trying to consume less sugary foods or slow-release, what's called low-glycemic index carbohydrates.
In recovery, we're trying to feed the muscle quickly with sugar so then we want sugars that are going to be rapidly digested, absorbed and metabolised. This tends to be simple sugars people should go for." He went on to detail the types of simple sugars ideal for post-exercise recovery, such as sweets, table sugar, syrups, and soft drinks.
James further clarified the optimal amount for a post-workout boost, saying: "It's a nice easy number to remember because it's thought to be one gram per kilogram of body mass each hour of recovery. That will achieve the fastest rate of recovery." For someone weighing 75kg, this means ingesting 75g of carbohydrates per hour during recovery, but the professor cautioned that this quantity can be challenging to "get down your neck".
He acknowledged that sports drinks can be effective for carb intake but suggested that homemade solutions might be more advantageous. James elaborated on the benefits of DIY sports drinks: "There's no reason you can't put 75g of table sugar in a solution and stir it up. The advantage is you can adjust the concentration a little," especially since commercial drink manufacturers face restrictions on carbohydrate content, often offering less than what he recommends.
James confessed that more research is necessary to determine the best time to reach for sugar post-exercise; however, he suggested that doing so promptly could facilitate consuming the required carbohydrates. He elaborated: "We know your muscle and bodily tissues are very receptive to sugar right after exercise so having that within the first 15 minutes is your window of opportunity. Then also another timing factor is to have that frequently, so more like every 15-30 minute feedings or sipping it continuously.
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