Post Workout Nutrition

Dec 01

Post Workout Nutrition

You might not believe this, but when you are at the gym working out, you are actually breaking down muscle. Heavy strength training actually causes damage to muscle tissues and fiber. Why does the body do this? It’s simple. When you work out, your body is actually replacing weak muscle tissue with more functional muscle tissue.

 

Post-workout is a time when muscles are insulin sensitive and can use a surge of carbohydrates. By giving your body fuel after a workout, you can decrease cortisol levels and inflammation, thereby recovering more quickly.

After a high-intensity workout, carbohydrates and protein are the best things to give your body. Without the proper nutrition, your body is not able to replenish itself and you will not get the results you expect from heavy training.

If you are doing a demanding workout, your body will need different macronutrients. If you do high interval training, your body will need lots of carbs. If your workout is heavily reliant on weight training, your body won’t require as many carbs.

After you work out, you are probably ready to inhale a large meal. However, a smaller, portion-controlled meal of protein and carbs is vital to allow your body to recover and repair itself.

Post-workout is not the time to reach for a sugary drink or a fatty snack, because it is important for you to get adequate post workout nutrition. According to the American Diabetic Association, a person should consume 1-1.5 grams of carbs per kilogram of body weight. Consuming carbs after a workout allows the body to replenish glycogen stores, which provide the particular energy used during moderate to high-intensity workouts.

By paying attention to your body and realizing how hard you’ve worked out, you will get to know your body’s signals as to what it needs to heal and recover. Finally, in order to make the most of your workouts, you need to learn how to eat to refuel your body with the right blend of carbs and proteins.

Sources:

http://breakingmuscle.com/nutrition/real-world-advice-for-post-workout-nutrition

http://www.acefitness.org/acefit/fitness-programs-article/3281/ACEFit-workout-advice-and-exercise-tips/

 

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