Last week, I discussed how most athletes believe they have the whole 24 hours between workouts in which to re-fuel their muscles .

I also stated that the latest sports research shows that this is not so. In actual time, athletes only have about 45 minutes after a hard workout to optimally replenish their stores of muscle glycogen (the stored form of carbohydrate). After that period of time, the refuelling process tapers off drastically.

Let's consider all the things we are trying to achieve when we re-fuel post-workout:

1. Shift our bodies into a muscle-building state from a muscle-depleting state;

2. Replenish muscle glycogen stores;

3. Start tissue repair and set the state for muscle growth;

4. Reduce muscle damage and support the immune system; and

5. Start to replenish fluid and electrolytes.

To optimally achieve all of the above, timing is everything.

Research shows that our muscle cells' ability to begin rebuilding and replenishment reaches its peak 15 minutes after exercise, and declines by as much as 40 per cent if you wait until 60 minutes.

The transport of glucose into your muscles is three to four times faster when you take a sports drink immediately after exercise versus taking it three hours later.

Carbohydrate supplementation straight after exercise results in twice as much muscle glycogen being stored compared to the same supplementation consumed two hours later.

What does that mean in practice?

It means that whenever you go to the track, or on the road, or gym, or wherever, and undertake a hard workout, you must take some form of carbohydrate supplement with you so you can begin re-fuelling the minute you stop training.

If you have been one of those runners who always thought a drink of water was enough post-workout and that you could eat when you got home, you have been wrong.

Such thinking means that the muscle breakdown caused by your workout continues longer than it should, and that the muscle rebuilding process is delayed. It also makes it more difficult to get fresh and fuelled for the next workout.

If those are not enough reasons to encourage you to begin re-fuelling earlier, here is another reason; it can keep you healthier.

After hard exercise there is a temporary depression of the immune system, and during this time, athletes can be more susceptible to infection. Taking carbohydrate drinks both during and immediately post-workout has been shown to prevent this decrease in immune function.

On hard workout days, make sure to take a re-fuelling drink with you. Indeed, if your workout is in the form of interval training, it is even a good idea to take a sip of carbo drink in between some of the repetitions. Just don't make the drink too strong or it will cause stomach upset.

One final tip; straight after training, a liquid (or gel) form of carbohydrate is better than solid food.

Marathon entries

Following the recent success of the Urban Jungle Mdina-Spinola race which had a record number of 216 participants compared to the usual field of 165 runners, the Malta Marathon Organising Committee is strongly advising everyone to send in their marathon application forms early.

While it would never be their wish to refuse entry to Maltese runners, this year for the first time in 22 years there may well be a limit to the amount of participants in the marathon and half marathon. Late entries may therefore not be accepted.

Enjoy your running.

johnwalsh42195@yahoo.it