Hey everyone!
Since we talked about the pre-workout meal last week, it kind of makes sense to talk about the next phase of nutrition during exercise, the post-workout meal, doesn’t it?
The post-workout meal is just as important as the pre-workout meal.
It is critical to recovery, lessening muscle soreness, and getting you ready for your next workout faster.
IT IS KEY THAT THE POST-WORKOUT MEAL IS CONSUMED 15-30 MINUTES AFTER YOUR WORKOUT IS COMPLETE!
Why you may ask?
After you finish a tough strength training routine, your muscles are yearning for nutrients as well as more glycogen since stores were depleted during the workout.
After a workout, your body’s ability to rebuild its glycogen stores is higher than it usually is.
It is important to taken in carbohydrates that the body can quickly break down to glucose then to glycogen so the muscle glycogen stores can be recovered.
Also after a strength routine, your body can easily take up essential amino acids, which are found in protein.
Studies have shown that a post-exercise meal should contain a 4:1 carbohydrate to protein ratio.
This means that for every 4 grams of carbohydrate consumed, you should consume 1 gram of protein.
Consuming more protein will most likely have adverse affects on your body because it will throw off the body’s ability to rehydrate and re-build glycogen stores.
Post-Workout Meal – Protein, Protein, Protein – But Not Too Much!
Both the carbohydrates and proteins that you consume should be simple so that they can get to where they need to be in your body quickly as opposed to sitting in your digestive system for a long time.
A great source of protein is a whey protein powder drink.
Whey protein is a great source of amino acids that your body needs to rebuild muscle.
It also is very quickly digested and absorbed by the body, which is exactly what you need after a tough strength training workout.
Carbohydrates should come from whole food sources like fruit, oatmeal, or even juice.
The high amount of carbohydrates in your system will raise blood glucose levels and cause insulin to initiate glucose uptake inside the cells, which will rebuild your glycogen stores.
A great example of a post-workout meal is a whey protein drink and a banana or other piece of fruit.
This will give you the essential amino acids and glucose that you need after a workout as well as help your body begin to rehydrate.
Other great examples with proper nutrients include chocolate milk or yogurt
Once you have completed your post-workout meal, you should continue to hydrate throughout the day in order to ease muscle soreness and help out your body.
Now get out there, work hard, and remember what we just talked about!
Until next time,
The WICKED team