Many athletes fail to see returns on hours and hours spent in the gym. All of that hard work and they get no results. If you are in a slump or not seeing the muscle gains you should, you need to learn more about post-workout nutrition.
Many professionals believe that post-workout nutrition is the key to maximizing gains and stop wasting precious time.
Why is post workout Nutrition Important
After a heavy workout sessions, the body is depleted of nutrients and the muscles are torn and need to be built back up.
Ideally, the weaker muscles that tear will be constructed in a stronger and more functional way, however your body needs the right nutrients to do so. If it is not provided with the correct nutrition, your body will not be able to build stronger muscles in place of the weaker ones that tore.
This is why it is essential to consume the proper macro-nutrients and supplements to replenish lost energy, increase muscle protein synthesis, and properly repair damaged muscle tissues.
Repairing the muscle tissues
One of the most important post-workout supplements is a high quality whey protein because it is easy on the stomach, has low fat content, and contains quickly digestible amino acids.
Also, whey protein contains other vital nutrients needed to repair and rebuild muscles damaged during an intense workout.
Energy replenishment post workout
Intense workouts lead the body to use glucose molecules called glycogen to fuel the body with energy. Once the body uses up its glycogen stores they become depleted. Consuming fast-digesting, high-glycemic carbohydrates immediately after training is recommended practice by athletes and nutritionists to replenish your levels of glycogen.
Exercise nutrition expert John Berardi recommends .8g of carbs per kilo of body weight in order to give your body what it needs without gaining fat.<h3>Increasing muscle protein synthesis</h3>
After you work out it is important to increase muscle protein synthesis because the body gets strained due to mechanical overload and an increase in the growth factors such as insulin, IGF-1, or growth hormone.
A supplement that contains BCAAs and other amino acids enhances muscle protein synthesis and provides you with the nutrition your muscles will need at that time.
Liquid Nutrition vs Whole Foods
Berardi recommends liquid nutrition over whole foods because it gets more quickly digested and absorbed by the body.
If you eat whole food, it takes longer to get broken down in the body and that delays important nutrients from getting to your muscles at the right time. Liquid nutrition will allow you to recover quicker and increase your muscle gains.
It is essential to consume the correct nutrients and proper amount in order to increase fitness, maintain energy levels, and enhance the process of muscle growth, strength, and recovery after an intense workout.
CLEAR PROTEIN is a no filler protein powder that contains different types of whey that digest at different speeds to ensure that every drop is absorbed by your muscles at the right time. ACTIVE AMINO contains BCAAS and SAAs and is built to fuel muscles, aid in recovery, and increase endurance.