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Can I take lemon water after exercise?

Q: Can we take lemon water with glucose as the first drink after the workout is over?

A:No matter what type of exercise you do, your body will always use some glucose for energy. Glucose is formed from the breakdown of carbohydrates (sugars and starches) in your diet and is stored as glycogen in the muscles and liver. However, the body can store a limited amount of glycogen - and to keep it topped up you need to refuel with carbohydrates within two hours of exercise as well as eating a carbohydrate-rich diet overall. How much carbohydrate you need really depends on the amount of training you do - the more glucose you use the more you need to eat to replenish your stores. During exercise, there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels from falling the liver produces glucose from the liver stores and lactate. Consuming carbohydrates before, during and after exercise will help prevent blood glucose levels falling too low and help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrates is required. Thus, the best time to refuel and restock those vital glucose stores is immediately after exercise as also this is when muscle glycogen is replaced fastest. Drinking plain water causes bloating, suppresses thirst and thus further drinking. It is a poor choice where high fluid intake is required and it contains no carbohydrates or electrolytes.


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