Post Workout Nutrition - AnabolicMinds.com
    • Post Workout Nutrition



      By Jeremey DuVall, M.S., CPT Men's Fitness

      Along with the typical clanking and banging of weights in the gym, you’ll often hear another sound - shaking. The quest for more muscle leads guys to pound protein shakes post-workout and any other time throughout the day for fear of their muscles wasting away without it. Is all of that protein really necessary?

      There’s no question that protein is a much-needed nutrient in terms of building muscle and improving your numbers in the gym. Proteins are made of amino acids, small building blocks necessary for synthesizing muscle. Since protein is necessary for better results in the gym, more must mean better right? Not according to Nate Miyaki, nutrition specialist and author of the Intermittent Feast, “More does not always mean better, despite what juiced up bodybuilders would have you believe. For the average dude going about it naturally, there is only so much protein the body can use for tissue construction.” That translates to just under 1 gram of protein per pound of bodyweight per day. Consume any more, and it’s likely just going to waste.

      In terms of timing, you’ll often hear individuals reference the “anabolic window” - a period of time after your workout that leads to the best recovery. Usually this time frame ranges between 45 minutes to an hour post-workout. According to Miyaki, what you eat post-workout is important, but not for the reasons most people think. “The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.” As a result, Miyaki advises lifters to include some fast digesting carbs along with protein after a lift. The carbs will help spare your body’s own energy source and the protein will help to repair muscle and encourage muscle growth. Don’t be extremely worried if you can’t get food in immediately after exercise. Although the anabolic window is important, “building muscle is not just about what you do immediately post-workout, it is about what you do with your overall diet,” Miyaki cautions.

      Although consuming protein after a hard lifting session may amplify your results and increase recovery, it certainly doesn’t make or break your success. Focus on your entire nutrition and training approach including consuming enough calories and protein during the entire day. To make the most of your training, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Translation: better results and faster recovery for your next lifting session.

      Source: http://www.mensfitness.com/nutrition...fter-a-workout
      Comments 6 Comments
      1. hitokiri's Avatar
        hitokiri -
        Rice cake! And protein shake! After workout!!!
        Sometimes I wait 45mins then eat whole food meal! Healthy and clean! Make my body grow faster and after carb up! My vain pop it up!
      1. j4ever41's Avatar
        j4ever41 -
        you want rice cake it that,you want chicken and rice eat that,you want steak and potato eat that,its not going to matter! what i find funny is i know some people that eat completely crappy diets and then they worry about the famous post-workout shake within the 2 hour window that is preached.
      1. ryanp81's Avatar
        ryanp81 -
        I'm just curious why I'm looking at an advertising banner for sheba cat food in the AM forum section
      1. hitokiri's Avatar
        hitokiri -
        Originally Posted by j4ever41 View Post
        you want rice cake it that,you want chicken and rice eat that,you want steak and potato eat that,its not going to matter! what i find funny is i know some people that eat completely crappy diets and then they worry about the famous post-workout shake within the 2 hour window that is preached.
        Are you big enough!? You talk to much!
      1. curlsforgirls's Avatar
        curlsforgirls -
        Usually utilize timed insulin spikes, which my body tends to react nicely with. Drink a high carb drink, not a whole late I usually do about 20.2g's of carbs, then consume my protein straight after (25g's), then along with my protein I'll be taking alpha lipoic acid to naturally help to target the nutrients I'm taking in, into my torn muscle tissue.
      1. j4ever41's Avatar
        j4ever41 -
        Originally Posted by hitokiri View Post
        Are you big enough!? You talk to much!
        so I can get bigger if I drink the pwo-workout shake? as far as I talk to much I don't post on here that often!!

        Log in

        Log in

        Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.