If you are reading this I can assume you put a lot of effort into your workouts, and always looking to perform better and optimize your results.
In this article you’ll learn how the pros optimize their post-workout nutrition in just 4 simple steps.
Every single day, your body is constantly breaking down and rebuilding muscle proteins.
Studies show that protein synthesis rates are declining during weight training and cardio, and that protein breakdown rates rise sharply right after you finish your training.
Your muscles use up their glycogen stores as fuel when you’re working out.
This leads to your muscles being partially depleted of glycogen, and also some of the proteins in your muscles also get broken down and damaged.
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
In simple words, exercise is a catabolic activity, and the main goal of a post-workout meal is to curb muscle breakdown and boost muscle synthesis rates. Eating the right nutrients post-exercising can help your body get this done faster.
What You Should Eat After Your Workout?
1.Protein - As we already explained above, exercise triggers the breakdown of muscle protein.
Eating an adequate amount of protein post-workout will give your body the amino acids it needs to repair and rebuild these proteins.
Moreover, it also gives you the building blocks required to build new muscle tissue.
How much protein should you consume?
Researches have shown that consuming around 20–40 grams of protein seems to maximize the body’s ability to recover after your training.
2.Carbs - Consuming a sufficient amount of carbs after your workout helps replenish your body’s glycogen stores that have been used as fuel during your workout.
How much carbs should you consume?
Consuming around 30-40 grams of carbs after your training will result in proper glycogen re-synthesis.
3.Fat- The first thing I want you to understand is that fat is not bad for you.
While eating fat after your workouts might slow down the absorption of your post-workout meal, it will not reduce its benefits.
With that being said, It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will definitely not affect your recovery.
When Should You Eat Your Post-Workout Meal?
Get your post-workout within 45 minutes to 2 hours of working out for optimal results.
To sum up, consuming a proper amount of carbs and protein after exercise is essential to maximize your total performance.
It will stimulate muscle protein synthesis, maximize your recovery and enhance performance during your next workout.
Finally, don’t forget to stay hydrated to complete the picture and help you maximize the benefits of your workout.