Just because nutrition is vital after workout, it still has to be gotten right in order to achieve a desired effect. Otherwise the feeding malpractices observed from among gymgoers is terrifying. Simply because they want to build muscles they want to dominate their nutrition around immeasurable protein diet. They have as well turned into a protein machine adapting poor nutrition and poor workouts as well.
Also, the existing numerous myths about lifting weight forms a corrupted medium where gym attenders misuse various concepts in the name of becoming bulky. It is stereotypical in nature that even when they know the right diet, the right workouts and right adaptabilities, they are still going to do the wrong they are used to. Cynthia Sass, a nutritionist based at New York and Los Angeles, states that nutrition assurance of the sport-maniacs is dependent on the length and intensity of the workouts, their goals and how they have scheduled their meal intake – I mean the next meal time.
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Post-Workout Nutrition
Post-workout nutrition is a nutrition therapy meant to bring back or replicate the lost energy, nutrients and strength after an exhausting workout. During the workout, an individual is likely to los electrolyte balance. He is also likely to have worn out the muscle contractile sensitivity due to exhausted energy. Post-workout nutrition serves best to adjust the body for both short-time and long-time adaptability.
Benefits of Post-Workout Nutrition
The rationale behind nutritional consideration after workout is based on the fact that nutrients are required in the body at different times and on different organs all together. This cannot be so unless different types of activities that an individual practices are screened or examined. The unit to understanding workout and nutrition is in knowing the intensity and nature of activity, and how long does the activity take. So when you consume nutrients after the workout, it will improve the body composition, performance and overall recovery yes, but it ought to cover essential loss by the body and even to cater for an increased muscular development as required by weightlifters. Therefore, one must consider the diet they are using prior to the workout, during the workout and after the workout. It is as important as drinking water for quenching thirst.
Numerous studies have been done regarding this subject, one of them majorly known as important factors of sports participants. The studies have taken a wide range of themes that extend to nutrition. For an instance, we have adequate research articles on athletics and recreational weightlifters having been done severally to a level of common knowledge to the society. Though much more studies need to be done to more specific themes on specific individuals with different biochemistry.
Benefits that have so far been noted regarding to post-workout nutrition are as follows:
- The individuals on vigorous exercises are likely to feel less of muscle soreness as compared to going without post-workout nutrition.
- The individuals recover quite faster in comparison
- Capacity to build muscles is enlarged in an individual. They are therefore likely to grow bigger in time when they maintain healthy post-workout nutrition.
- Individual are likely to have improved bone mass due to nutrients seeping into the bones after the shredded bone composition.
- Individuals build their immune systems better than before.
- Individuals have increased ability to fuel their body by burning fats in their body.
From a bigger picture, workouts tend to damage the muscle tissue and burn fats that are used as fuel in the body. This process is a metabolic connection that makes one stronger, fitter, leaner and muscular. Then post-workout nutrition comes in to repair muscles as fast as possible. When the body is building up the muscles, old tissues are replaced with new proteins. This is the process of protein turnover. Post-workout nutrition aids in effective and efficient protein synthesis.
To ascertain muscle building a positive protein balance has to be reached. This means that protein-source building blocks need to be available for muscle hypertrophy to be effectual. Generally, post-workout nutrition should include a balanced diet for balanced nutrients depleted and especially carbohydrates.
When to Skip Post-workout Nutrition
You can skip post-workout nutrition if you quickly went through a workout session at the gym. What you need is water for rehydration.
You can also skip post-workout nutrition if the workout was not that intense to be in high need of energy or nutrient replication. For example, if you went out for yoga class, you don’t need any protein or carbohydrate stuff afterward. And when you are aiming at losing weight, even avoid this post-diet. Light or moderate workouts do not engage much of muscle strength training. Therefore nutrition afterwards is likely to add weight when one expected to lose weight instead. It probably works oppositely to hinder your main goal.
You can skip post-workout nutrition if your workout did not last for more than an hour. The science has it that a 20-minute workout will not deplete the glycogen store within the muscle. There is no need to add or replicate the nutrients by post-workout nutrition. Actually, the body takes at least 48 hours of feeding it to replenish a considerable amount of glycogen content in the body.
When not to skip Post-workout Nutrition
If the workouts are long and intense, one ought to have better post-workout nutrition to replenish his body to normality – don’t skip post-workout nutrition. With vigorous and long workouts, muscles are broken down rapidly and therefore a dose of protein is required to help stop the breakdown and initiate process of muscle rebuilding. Upon skipping the post-workout nutrition, you are likely to slow the recovery process of your body.
Rousell, a PhD student states that exercise is a muscle protein synthesis stimulant. Adding protein substance after exercise enhance the body’s ability to repair and rebuild muscles. One will not be stronger in the next session of workout because he/she did not get adequate protein to fuel recovery. The progress will have been slower for next muscle strength activity.
Protein source for Post-workout Nutrition
The best protein source designed for this purpose is protein shake which is supplemented sufficiently with essential branch chain amino acids profile. They are easy to consume and digest – their absorption is almost immediate. They are very good stimulants of muscle building process also.
Post-Workout Plan
Post-workout nutrition should not be a main focus, but pre-workout nutrition lays a foundation for buffer reservoir of energy and nutrients inbuilt. Therefore better post-workout window or plan that lasts for hours is ideal for recovery. The nutrition window after the workout should be as follows:
- If the main goal is to grow muscles, adequate protein diet is recommended after intense strength workouts.
- If you have another hard session soon, you need to refuel for the post-workout session.
- If you are under stress, you can use rich diets to counteract the negative effects that stress is likely to cause on dismantling body’s ability.
Best Foods for Post-workout Nutrition
Best protein for post-workout nutrition include: whey protein, eggs, chicken, beef, salmon, tilapia, tuna, cottage cheese, and greek yoghurt.
Best carbohydrates for post-workout nutrition include: sweet potatoes, white potatoes, quinoa, chocolate milk, fruits, rice, rice cakes, oatmeal, pasta and dark leafy green vegetables.
Fat foods for post-workout nutrition may include: avocado, nuts, nut butters, and olive oil.