Working out intensely is essential for our bodies to grow and improve, just as essential is providing your muscles with the proper nutrition through supplements or food.
When you workout, play sports etc your body uses glycogen from muscles for energy. Therefore, after training, muscle glycogen is depleted and muscle tissues will be broken down.
Take advantage of the 40 minute window of opportunity you have after training. During this period your muscles will be craving nutrients and will act as a sponge ready to absorb anything and everything you feed them.
The Perfect Post workout Meal
First you need to get protein, whey protein is ideal as it is a fast acting protein and is easily absorbed. Suitable foods for your protein would be chicken fillets, salmon fillets, steak etc.
Next are simple carbohydrates which are high on the glycemic index e.g. glucose, maltodrexin etc. which would be found in a post workout supplements or foods such as bananas, pineapples, watermelons, potatoes, white rice. The simple carbohydrates create an insulin spike which helps to transfer nutrients to the muscle.
The post workout meal should consist of 25 – 40 grams of protein, 30 – 50 grams of carbohydrates e.g. A post workout supplement or whey protein, added glutamine and a banana.
Post Workout Supplements
Adding supplements will greatly enhance your muscles recovery and help with growth and repair. There are many different options, you can use one or a combination of the below. E.g. you could use specialist, ready made, post workout supplements or you could use a whey protein and a creatine product high in simple carbohydrates to create your own post workout supplement. I am currently using USN Muscle Fuel Anabolic (read article.. USN Anabolic Fuel) with added glutamine.
Here is a short description of some of the post workout supplements that you could use:
Whey Protein – Whey protein is ideal for post workout and indeed throughout the day as it is a fast acting protein. It is a complete protein which means it has all the amino acids and has a very high biological value which means it has a very high absorption rate.
Glutamine – Glutamine is the most common amino acid found in the muscles. During intense training glutamine levels are depleted which decreases strength, stamina & recovery. Supplementing with L Glutamine can minimize breakdown of muscle and improve protein metabolism. It also increases your ability to secrete Human Growth Hormone, which helps metabolise bodyfat and support new muscle growth.
Creatine – Supplementing with creatine will greatly increase your energy during workouts. It provides more energy during workouts due to ATP regeneration, increases strength & stamina.
Branch Chain Amino Acids (BCAA’s) – These are the Essential Amino Acids leucine, isoleucine, and valine. The essential branched chain amino acids are of special importance for active people because they are metabolized in the muscle, rather than in the liver. This means that, after digestion, once protein is broken down into individual amino acids, these BCAA’s can used within the muscle either to build new proteins or be burned as fuel to produce energy.
Specialist post workout supplements – Supplements such as Muscletech Anabolic Halo which contains protein, fast acting carbs, creatine, beta alanine, BCAA’s and other ingredients specifically designed to be the perfect post workout fuel. This is a great product and I recommend it highly.
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All the Best in Health and Fitness
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.
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