How Soon After A Workout Should You Eat To Build Muscle?

+ Font Size -

 
How Soon After A Workout Should You Eat To Build Muscle?

What to Eat After a Workout: Post-Workout Nutrition

There is a lot that goes into planning a workout to help you reach your goals.

You probably put a lot of thought into your pre-workout meal as part of that effort. But are you paying as much attention to your post-workout meal? If you haven't already, you should. It turns out that what you eat after you exercise is just as important as what you eat before you exercise. Here is a detailed guide to help you optimize your nutrition after workouts.

It is critical to eat after a workout.

To understand how the right foods can benefit you after exercise, you must first understand how physical activity affects your body.

When you exercise, your muscles deplete glycogen, the body's preferred fuel source, particularly during high-intensity workouts. As a result, your muscles' glycogen stores are depleted. Some of the proteins in your muscles can also be damaged and broken down.

Following a workout, your body attempts to rebuild glycogen stores as well as repair and regrow muscle proteins. Eating the right nutrients soon after exercise can help your body complete this task more quickly. It's especially important to refuel with carbs and protein after working out.

This benefits your body in the following ways:

  • reduce the breakdown of muscle protein
  • boost muscle protein synthesis (growth)
  • replenish glycogen stores
  • improve recovery

Protein, carbohydrates, and fat

Protein, carbohydrates, and fat are all involved in your body's post-workout recovery process. That is why it is critical to have the proper mix.

Protein aids in muscle repair and growth.

Exercise causes muscle protein breakdown. The rate at which this occurs varies according to the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown. Consuming enough protein after a workout provides your body with the amino acids it requires repairing and rebuild these proteins. It also provides the building blocks needed to create new muscle tissue.

It is advised to consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) immediately following a workout. One study, however, discovered that eating protein before and after a workout has a similar effect on muscle strength, hypertrophy, and body composition changes.

According to research, consuming 20–40 grams of protein appears to improve the body's ability to recover after exercise. That you consume 0.14–0.23 g of protein per pound of body weight (0.3–0.5 g/kg) immediately following a workout.


Carbohydrates aid in recovery.

During exercise, your body's glycogen stores are used as fuel, and eating carbs afterward helps replenish them.

The rate at which your glycogen stores are depleted is determined by your activity level. Endurance sports, for example, cause your body to use more glycogen than resistance training. As a result, if you participate in endurance sports (running, swimming, etc.), you may need to consume more carbs than someone who lifts weights.

Within 30 minutes of training, consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight results in proper glycogen resynthesis. Furthermore, when carbs and protein are consumed together, insulin secretion, which promotes glycogen synthesis, is stimulated more effectively.

Consuming both carbohydrates and protein after exercise can thus maximize protein and glycogen synthesis. Try consuming the two in a 3 to 1 ratio (carbs to protein). That's 40 grams of protein and 120 grams of carbohydrates, for example.

Eating plenty of carbs to replenish glycogen stores is especially important for people who exercise frequently, such as twice in one day. This becomes less important if you have 1 or 2 days to rest between workouts.


Fat isn't all bad.

Many people believe that eating fat after a workout slows digestion and prevents nutrient absorption. While fat may slow the absorption of your post-workout meal, it has no effect on its benefits. A study, for example, found that whole milk was more effective than skim milk at promoting muscle growth after a workout.

Furthermore, another study found that eating a high fat meal (45 percent energy from fat) after working out had no effect on muscle glycogen synthesis. It's a good idea to limit your fat intake after exercise, but having some fat in your post-workout meal won't hurt your recovery.

The timing of your post-workout meal is important.

After you exercise, your body's ability to rebuild glycogen and protein is enhanced.

As a result, it is advised that you consume a combination of carbohydrates and protein as soon as possible after exercising. Previously, experts advised eating your post-workout meal within 45 minutes, as delaying carb consumption by as little as 2 hours after a workout could result in up to 50% lower rates of glycogen synthesis.

Recent research, however, has discovered that the post-exercise window for maximizing the muscular response to eating protein is wider than previously thought, lasting up to several hours. Furthermore, if you ate a meal high in whole carbs and protein an hour before exercising, the benefits from that meal are likely to last after training.

Furthermore, recovery is more than just what you eat right after working out. When you exercise on a regular basis, the process continues. It is best to continue eating small, well-balanced carbohydrate and protein meals every 3–4 hours.


Foods to eat after working out

The primary goal of your post-workout meal is to provide your body with the nutrients it needs for proper recovery and to maximize the benefits of your workout. Choosing foods that are easily digested promotes faster nutrient absorption.

The following are some examples of simple and easily digestible foods:

Carbs

  • potatoes delicacy
  • milk with chocolate
  • Quinoa, as well as other grains
  • berries (such as pineapple, berries, banana, kiwi)
  • cakes made of rice
  • rice \oatmeal \potatoes
  • pasta
  • bread made from whole grains
  • edamame

Protein 

  • powder derived from animals or plants
  • eggs
  • Yogurt from Greece
  • the cottage cheese
  • salmon
  • protein bar made from chicken
  • tuna

Fats

  • Nuts, nut butters, and seeds
  • mixture of trails (dried fruits and nuts)


Post-workout meal and snack ideas

Combinations of the foods listed above can produce delicious meals that provide you with all of the nutrients you require following exercise.

Here are a few examples of quick and easy post-workout meals:

Salmon with sweet potato tuna salad sandwich on whole grain bread grilled chicken with roasted vegetables and rice egg omelet with avocado spread on whole grain toast Oatmeal with tuna and crackers, whey protein, banana, and almonds Fruits and cottage cheese

pita bread with hummus, rice crackers with peanut butter, whole grain toast with almond butter, and cereal with dairy or soy milk Protein shake with Greek yogurt, berries, and granola and banana quinoa bowl with sweet potatoes, berries, and pecans whole grain crackers with string cheese and


Make an effort to drink plenty of water.

It is critical to consume plenty of water both before and after your workout. When you are properly hydrated, your body has the best internal environment to produce the best results. Sweating causes the loss of water and electrolytes during exercise. Replenishing these nutrients after a workout can aid in recovery and performance. It's especially important to rehydrate if your next workout is in less than 12 hours. Water or an electrolyte drink are recommended to replenish fluid losses, depending on the intensity of your workout.


In conclusion

It is critical to consume a sufficient amount of carbohydrates and protein following exercise. It improves recovery and performance during your next workout by stimulating muscle protein synthesis. Furthermore, it is critical not to go more than a few hours without refueling with a meal or snack.

Finally, replacing lost water and electrolytes can round out the picture and help you get the most out of your workout.


 from fitness for live


write a comment