Today's topic of discussion is a very important one. What you eat after training time has a great deal of significance in regards to how your body will repair, perform and the contribution of body composition. The main purposes of post workout nutrition is to;
- Replenish glycogen and energy stores - Help your body recover and prevent muscle wastage (very important if you are trying to build muscle mass or toned muscles) - Increase protein synthesis repairing damage (muscle micro-tears) done during workout
The benefits from ensuring proper post workout nutrition;
- Better recovery - You will experience less muscle soreness - Easier to build muscle - Better immune function- Increased bone density (very important as you get older) - Improved ability for ketosis (body using fat as energy)
When we train we cause small micro-tearing in our muscle tissue. Ultimately this is what helps us build muscle mass, increase fitness, increase strength and create a lean body composition but before this happens our body must repair. In order to repair our body needs the right tools to do so which is where your post workout nutrition comes in.
After a workout you have small window of opportunity which starts straight after training. This window is when your muscles are primed to accept nutrients that will stimulate muscle growth and repair. This window is 30mins - 2hours after training. This is the best time for you to eat your best meal of the day. This window of opportunity is why the protein shake became so popular. Food sometimes can take 2 hours to fully digest before your body can use it for fuel. Protein shakes take 20minutes which makes it the perfect post workout protein source to maximise this vital time.
So what I would suggest is consuming a protein shake straight after training with some fruit such as blueberries, stone fruits, red apple, apricots. Then have another full meal including protein, starchy carbs and vegetables within 2-3hours of your session.