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In order for physical work to be constant, the body circulates stored fuels to create fatty acids, amino acids, and glucose available for oxidation. In order for the body to recover from a training session, your body must be quickly changed to an anabolic state. The supplements you take before and after training affect your body's post-workout progress and recovery, but so do the foods you eat.
The foods that you eat after training affect hormonal balances in the body in order for an anabolic environment to take place. With the rapid intake of carbohydrates and protein and the assistance of your supplements, the body is then able to replace damaged muscle tissue and replenish fuel reserves.
Some say that a simple carb is optimal while others preach that complex carbs such as oatmeal or pasta work just as well. According to Burke, "There is no difference in different types of carbohydrates eaten post workout and in the rate of glycogen replenishment, as long as sufficient quantities of carbohydrates are consumed."
Protein also provides amino acids that rebuild damaged muscle tissue after a hard training session. So which type of protein is best post-workout and how much should you consume? The best source of protein post-workout is 100% whey protein but if whey is not available to you, then any other lean protein source will do the job. The amount of protein you need in your post-workout meal will vary on the individual. I keep track of how many calories I have burnt during exercise and replenish that same amount in a 75-25% ratio of simple carbs to protein. This works best for me, but you will need to alter the percentages to best suit your needs.
Some people sweat a lot while training while others do not sweat at all. A good estimate is to have 1ml of fluid for every calorie you eat during the day. If you have insulin spike directly after training you are going to need another meal in a 50-50 ratio of complex carbs to protein to bring glycogen stores back to normal. Treat this meal as any other meal of the day.
combining a nutritious diet with consistent workouts and a good supplement routine is a fool proof way to get the body you want. To Your Success ! Neither the senders nor the authors of this publication assume any liability for the information contained herein.
The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.
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