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Because glycogen repletion only occurs at a rate of five to seven percent per hour, an athlete needs to continue eating small, comptracker mixed meals comptracker containing both carbohydrate and protein every two or three hours for a full 24 hours after a depleting activity. Aim for a total of 3.2 to 5 grams of carbohydrate per pound of lean body weight in the 24 hours after a glycogen-depleting event. Daily nutrition 13. Fill your plate with 25 percent starch (potatoes, whole wheat bread, brown rice, pasta, etc.), 25 percent protein (soy products, fish, beef, poultry, legumes, pork, etc.) and 50 comptracker percent color (fruits and vegetables). Try to eat at least five servings of fruits and vegetables a day as a means to help boost immune function and reduce risk for chronic disease. Remember that restriction of any one of the major food groups specified on the Food Guide Pyramid can lead to a macronutrient imbalance and corresponding vitamin and mineral deficiency.
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