Post-workout diet and its importance
Long-term exercise with no or minimal progress is a result of improper post-workout diet or pre-workout diet. Why is energy needed even after training? Why do most athletes take protein after a workout? What happens in our muscles?
Today we’re going to look at the importance of post-workout nutrition, and why you definitely shouldn’t neglect it. We’ll talk about how it affects muscle growth. We’ll also answer the question of energy replenishment for exercisers who want to reduce their weight.
Energy during exercise is obtained from stores
For sufficient performance in any physical activity, our body needs fuel,
or energy. This energy comes from the glycogen stores of the muscles, which during exercise
are depleted and protein from the muscles also decreases and breaks down. Immediately after the workout
the body tries to rebuild glycogen stores, repair and replenish the protein in the muscles. In order to help
this recovery process it is essential to include a proper post-workout diet. Supplementing with carbohydrates
and protein as soon as possible after training helps the body rebuild glycogen and protein stores but
as well as the growth of new muscle.
Protein and its importance after training
During exercise, protein in the muscles breaks down, to what extent depends on
the intensity of physical activity. The intake of an adequate amount of protein after training supplies the body with
amino acids, which are involved in the repair and rebuilding of muscle fibres. In addition to this function
they are essential for building new muscle fibres.
The recommended amount of protein after training ranges from 0.3 – 0.5 grams per kilogram of body weight, as soon as possible after exercise. Several studies have shown that the dose of in the range of 20 – 40 grams of protein after training maximizes muscle growth and recovery.
The recommended amount of protein after training ranges from 0.3 – 0.5 grams per kilogram of body weight, as soon as possible after exercise. Several studies have shown that the dose of in the range of 20 – 40 grams of protein after training maximizes muscle growth and recovery.
Carbohydrates, hand in hand with protein
Just as a car, motorbike or other means of transport needs fuel to sufficiently
power, so too does our body need such energy in the form of glycogen. This glycogen the body
draws from the muscles. By replenishing carbohydrates after a workout, we build up glycogen stores in the muscles.
More glycogen is depleted in endurance sports (running, swimming, etc.) than in strength sports.
workouts. Therefore, more carbohydrates need to be replenished in this kind of sport.
The recommended dose of carbohydrates is 1 – 1.5 grams per kilogram of body weight. Supplementing carbohydrate supplementation after training allows glycogen resynthesis. Syntézu glykogénu podporuje insulin secretion, which is best stimulated when carbohydrate and protein are consumed at the same time (e.g. banana + protein immediately after training).
The recommended dose of carbohydrates is 1 – 1.5 grams per kilogram of body weight. Supplementing carbohydrate supplementation after training allows glycogen resynthesis. Syntézu glykogénu podporuje insulin secretion, which is best stimulated when carbohydrate and protein are consumed at the same time (e.g. banana + protein immediately after training).
Timing is important
If possible, replenish carbohydrates and protein as soon as possible after your workout. Studies
suggest that if you can do it within 45 minutes, you’re doing well, but it depends
how much glycogen you have in your muscles before exercise, so it’s affected by your pre-workout diet.
Quick post-workout diet variations
Protein + banana
Cottage cheese + kiwi
Cottage cheese + kiwi
Meals that require preparation
Rice + chicken + vegetables
Whole wheat pasta + tuna + vegetables
Salmon + rice bread + vegetables
Whole wheat pasta + tuna + vegetables
Salmon + rice bread + vegetables
Change for the better comes from the small steps and changes one must make to
to see the goal, in this case the desired progress. Try incorporating a diet after physical activity as
we’ve written about, and you’ll see that the progress won’t wait for you.
