You have just smashed the gym, hit some PB's and drained every ounce of effort out of your muscles. What if I told you it was what you did next that makes all the difference?
THE DIFFERENCE BETWEEN NORMAL AND BOSS
We have aspirations- some of us want to look like Dallas McCarver or Dana Linn Bailey but realistically less than 1% of us have the discipline to achieve such a level. There is no doubt the Pro athletes you see on stage train hard and they train heavy- the extract every last contraction, they split every last micro fibre and they take their bodies passed where the mind can envisage. Where these athletes really outshine outside the ring is at the kitchen table- and we are going to break down some post workout tips to get you growing and being the best version of you that you can be!
POST WORKOUT PROTEIN SOURCE- WHEY
Go ahead and giggle at the burly types chugging their post-workout shake. While you chortle 'til you choke, they're feeding their muscles the necessary fuel to grow and improve. Post-workout protein is vital, especially if you haven't eaten anything for hours. Aim for 20-50 grams of protein after each workout depending on your bodyweight. Most women will do fine with 20 grams, while men should aim for the upper range.
Whey protein is the most popular protein supplements, and for good reason: It's convenient, easy to mix, and it offers a rapid absorption rate that's perfect after a tough training session. Don't merely go for taste or cost. Invest in quality whey isolate to see a difference.
While we're on the subject of post-workout nutrition, you should consider including a source of potassium in your post-workout cocktail. Your potassium reserves will inevitably be sapped from an intense workout session. Potassium, among other nutrients like sodium and calcium, is a key mineral which plays a role in muscular energy. Bananas or potatoes are good potassium sources. Bananas go with nearly everything, but mashed potatoes in your first meal following the workout are also winners.
CARBOHYDRATES POST WORKOUT
You are going to need to replenish your diminished energy source post workout and a mix of simple and complex carbohydrates are essential. A source of simple carbohydrates like dextrose, sports drink (powerade) or rice coupled with a slow release carb source such as milk, pasta or bananas are important to include in your post workout ritual.
WHAT TO AVOID?
Post Workout is not an optimal time for fats- While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage.
THE 'METABOLIC WINDOW'!
The metabolic window is a term used in strength training to describe the 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one. There is plenty of hate towards the anabolic myth debate but one thing is fact- if you are pushing your body to the max and you aren't hungry with the first hour post workout then you have more to give in the gym and the intensity needs to be raised if you are to achieve your lofty standards.
So there we have it- carbs, proteins and food all within that first 30-90 minutes post workout are going to enhance your recovery and feed your muscles allowing you to push yourself harder and further quicker. For all your protein supplement needs please CLICK HERE!