I am often asked: Do I need to eat after my workouts? What foods
should be eaten? Post workout nutrition can be more important than the
workout itself. It is the best time to load up the body with nutrients
for recovery. Are you sure you are getting everything you need?
There is no 'one size fits all' diet that is universal for everyone. But everyone is going to need to following 5 nutrients: Protein, carbs, fat, water and electrolytes. That being said, the exact foods someone should eat after a workout depends on any factors such as training goals, allergies, intensity of the workout, and of course, taste preferences
Most people who lift weights know that they need protein after they work out. But what is the best source? Most people just guzzle down over-priced whey powder they bought at the local supplement store. But there are a many problems with whey protein (This will be covered in detail in a later article).
Instead of whey, plant-based protein is a much better option. Hemp appears to be one of the best sources available because it has omega 3's, fibre and enzymes that help with the digestion and absorption. Per scoop, it has less protein that whey, but more of the hemp protein is likely going to be absorbed.
It is ideal to take in 20-40g of protein, depending on the intensity of the workout and other individual factors. It is recommended that you drink a shake immediately after working out. Better yet, drink it during the cool-down to get amino acids into the muscle even faster. Protein powders are broken down and absorbed very rapidly by the digestive system.
So, if nutrient filled blood is forced into the muscle through stretching and soft tissue work, it is likely these nutrients are getting to the right muscles very efficiently. Eggs, chicken, beef or most other lean meats will also provide sufficient protein to build lean muscle. Obviously, protein or amino acids aid recovery, but there are many other factors to consider.
For a solid post workout meal, carbs are just as important as protein. This is one of the few times it is ideal to take in fast digesting carbs. A large dose of carbs after a workout is important for 2 reasons. One, carbs are going to replenish muscle glycogen that was lost during the workout. This is going to provide the energy for the next workout.
Secondly, fast digesting carbs cause an insulin spike which is a potent anabolic agent. Flipping from a catabolic state (energy using) to an anabolic state (energy storing) is critical for gains. Honey is one of the best carb sources for post workout since it is a natural and is available practically anywhere.
Let's not forget about the third macro-nutrient: fat. Eating quality fats after working out has many benefits, the most important being a reduction inflammation and the formation of cell membranes. The type of fat you will want to focus on in Omega 3 and Mono-unsaturated fat. Sources include fish, nuts and seeds. But, do you need more than just a bunch macro-nutrients?
One of the most forgotten yet important nutrients to consume post workout nutrition is water. Yes, water is a nutrient that makes up a significant portion of the body's mass and is utilized in countless metabolic reactions within the body. Water is not only lost through sweat, it is also lost during exercise in the process of the body creating new energy. When exercising, H20 is broken down in the formation of ATP (the muscles primary energy currency).
This is why dehydration impairs strength significantly, not to mention blood volume and muscle mass. But there is more to hydration than just water.
Electrolytes are also depleted during intense training. So it is important to get sodium, potassium, and calcium and magnesium post workout along with your meal. These minerals are readily available in most "healthy foods" (fish, leafy greens, nuts, seeds, and moat fruits/vegetables. Magnesium in particular is a mineral that many people are notoriously deficient in. Consider adding a magnesium supplement to your regimen.
So there is a lot to think about in regard to post workout nutrition. A plate of meat, rice and vegetables with a few glasses of water will have you covered. If you decide to go the supplemental route, opt for hemp protein, flax oil, honey, an electrolyte replacement (especially focus on magnesium) and a few glasses of water.
Be consistent with your post workout nutrition and get the most out of your hard work!
There is no 'one size fits all' diet that is universal for everyone. But everyone is going to need to following 5 nutrients: Protein, carbs, fat, water and electrolytes. That being said, the exact foods someone should eat after a workout depends on any factors such as training goals, allergies, intensity of the workout, and of course, taste preferences
Most people who lift weights know that they need protein after they work out. But what is the best source? Most people just guzzle down over-priced whey powder they bought at the local supplement store. But there are a many problems with whey protein (This will be covered in detail in a later article).
Instead of whey, plant-based protein is a much better option. Hemp appears to be one of the best sources available because it has omega 3's, fibre and enzymes that help with the digestion and absorption. Per scoop, it has less protein that whey, but more of the hemp protein is likely going to be absorbed.
It is ideal to take in 20-40g of protein, depending on the intensity of the workout and other individual factors. It is recommended that you drink a shake immediately after working out. Better yet, drink it during the cool-down to get amino acids into the muscle even faster. Protein powders are broken down and absorbed very rapidly by the digestive system.
So, if nutrient filled blood is forced into the muscle through stretching and soft tissue work, it is likely these nutrients are getting to the right muscles very efficiently. Eggs, chicken, beef or most other lean meats will also provide sufficient protein to build lean muscle. Obviously, protein or amino acids aid recovery, but there are many other factors to consider.
For a solid post workout meal, carbs are just as important as protein. This is one of the few times it is ideal to take in fast digesting carbs. A large dose of carbs after a workout is important for 2 reasons. One, carbs are going to replenish muscle glycogen that was lost during the workout. This is going to provide the energy for the next workout.
Secondly, fast digesting carbs cause an insulin spike which is a potent anabolic agent. Flipping from a catabolic state (energy using) to an anabolic state (energy storing) is critical for gains. Honey is one of the best carb sources for post workout since it is a natural and is available practically anywhere.
Let's not forget about the third macro-nutrient: fat. Eating quality fats after working out has many benefits, the most important being a reduction inflammation and the formation of cell membranes. The type of fat you will want to focus on in Omega 3 and Mono-unsaturated fat. Sources include fish, nuts and seeds. But, do you need more than just a bunch macro-nutrients?
One of the most forgotten yet important nutrients to consume post workout nutrition is water. Yes, water is a nutrient that makes up a significant portion of the body's mass and is utilized in countless metabolic reactions within the body. Water is not only lost through sweat, it is also lost during exercise in the process of the body creating new energy. When exercising, H20 is broken down in the formation of ATP (the muscles primary energy currency).
This is why dehydration impairs strength significantly, not to mention blood volume and muscle mass. But there is more to hydration than just water.
Electrolytes are also depleted during intense training. So it is important to get sodium, potassium, and calcium and magnesium post workout along with your meal. These minerals are readily available in most "healthy foods" (fish, leafy greens, nuts, seeds, and moat fruits/vegetables. Magnesium in particular is a mineral that many people are notoriously deficient in. Consider adding a magnesium supplement to your regimen.
So there is a lot to think about in regard to post workout nutrition. A plate of meat, rice and vegetables with a few glasses of water will have you covered. If you decide to go the supplemental route, opt for hemp protein, flax oil, honey, an electrolyte replacement (especially focus on magnesium) and a few glasses of water.
Be consistent with your post workout nutrition and get the most out of your hard work!
Visit http://www.coachquinnpersonaltraining.com
for customized exercise programs hand-made by me, Coach Quinn. With the
right plan, you can achieve the body you have always wanted. Let me
show you how.
All programs are set up as a printable check list with areas to track progress. All things are considered in program creation - goals, medical history, exercise history, access to equipment and lifestyle.
I available for one on one counselling as well, contact for more details
http://www.coachquinnpersonaltraining.com
Article Source:
http://EzineArticles.com/expert/Quinn_Little/2082464
All programs are set up as a printable check list with areas to track progress. All things are considered in program creation - goals, medical history, exercise history, access to equipment and lifestyle.
I available for one on one counselling as well, contact for more details
http://www.coachquinnpersonaltraining.com
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