Post Workout Nutrition
Your post workout meal is arguably one of the most important meals you will consume during the day. Learning
what types of foods you should eat and how you should time this meal is essential for your success.
This article will discuss why a post workout meal is so important, what you should be eating, and other factors
concerning your post workout meal.
So read on to find out how to increase your progress and get the most out of your post workout meal!
Your post workout meal is one of the most important meals of the day because it provides your body with the
nutrients and energy to start the recovery process. What you consume after your workout can influence how fast you
recover, how much muscle you build and how much strength you gain.
After your workout, your muscles fibers are damaged and are glycogen depleted. Providing your body with the
proper vitamins and nutrients ensures that the recovery process starts off on the right foot.
An optimal post workout meal will contain carbohydrates and protein. Simple sugars or carbohydrates function to
stimulate the production of insulin in your body. Insulin has been shown to decrease cortisol production – a
hormone that encourages muscle breakdown.
In the hours after your workout, your body’s insulin sensitivity is the best it will be all day, making this a
prime time to consume simple sugars. Adding carbohydrates to your post workout nutrition also restores are
replenishes your muscle’s energy stores, making recovery easier.
Protein is a great addition to any post workout meal because it contains essential amino-acids, or the building
blocks of muscle. Amino acids play a critical role in your recovery and your body’s ability to build new muscle.
Providing your body with these amino acids after your workout will speed up recovery.
You have likely heard the popular myth that “if you don’t consume a post workout meal 45 minutes after your
workout your body will start breaking down muscle”. Fortunately, this statement is false! Our body doesn’t start
counting down as soon as you finish your last set.
In reality, you can wait as long as 2-3 hours before consuming your post workout meal. Your body is constantly
repairing and growing throughout the day – is will break down amino acids and carbohydrates no matter what time you
consume them at. So, don’t get stressed out of you can’t find time for a meal immediately after your workout!
Adding creatine, branch chain amino acids (BCAAs) or L-glutamine to your post workout meal may be something you
want to consider. Creatine and BCAAs has been shown to increase ATP in the body and speed the recovery process.
L-glutamine can help reduce lactic acid and reduce muscle soreness after your workout. In addition to these
supplements, always consume 1.2-1.7 liters of water per day! Water helps flush toxins from your body and aids in
almost every metabolic process in the body.
Hopefully this article has helped you understand the importance of a post workout meal and encouraged you to
include protein and carbohydrates in that meal. Remember, as long as you provide your body with quality ingredients
and stay consistent with your training, you will see great results!
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