Hey! Today I am here to discuss with you a new topic with you that is related to What to eat after a workout to build muscles. Today’s topic is going to be very interesting. This is actually deal with your diet. From this article, you will know about Post workout nutrition.
Let’s start friend. The journey of muscle gain from low to high. This article is going to be informative so read it to last.
Although the post-workout meal and post-workout nutrition aren’t as crucial as we once thought, it still does have its merits. Since by knowing what to eat after a workout, you’ll be able to better improve your performance and recovery, and build muscle that much faster. So how can we design the best post-workout meal for muscle gain using the best muscle building foods to eat after a workout?
Let’s first cover What is after workout meal? So, It’s simply the meal you have shortly after a resistance training workout or even an intense cardio session. Very low intensity activity wouldn’t require a meal.
This meal seeks to accomplish two major goals –
- Replenish glycogen stores that have been depleted during your workout. This helps keep you energized for the rest of the day provides your muscle with fuel for the next workouts. It can also help prevent muscle breakdown.
- To increase protein synthesis while decreasing protein breakdown which is just the rebuilding process of repairing any damage caused by your workout and putting your body in an anabolic state to now build muscle.
First, let’s talk about protein. The best types of protein after a workout will be fast digesting protein sources.
Since research has indicated that they promote post-exercise anabolism to a greater degree and does so much faster than slower-digesting protein sources.
Therefore, your best option here would simply be whey protein powder or plant protein powders.
Lean meats and egg whites are definitely viable options as well. And as for the ideal amount of protein to have, we know that 20g of a high-quality protein such as Whey is able to elicit a near-maximal protein synthesis response following a workout.
However, they also found that doubling the amount to 40g was able to significantly boost protein synthesis by 20%. What I’d recommend though is simply aim to get at least 20g in your post-workout meal and aim for 40g if you’re on the heavier side, or if you would just like to ensure that you’re stimulating maximum protein synthesis or if this is going to be your last meal before bed since this will better improve protein synthesis.
For carbs, you’ll want to incorporate them into your post-workout meal. Since they create a more anabolic environment for growth and replenish glycogen the fastest.
As for the best types of carbs to include, research indicates that high glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise and are thus ideal options.
Some examples include white potatoes or sweet potatoes, rice cakes, white rice, and so on.
However, what’s more, important than the type of carbohydrate? You ingest though is the amount you ingest within your post-workout meal. A good idea is to get roughly 20-30% of your total daily carb intake, or at least 25 to 30g of carbohydrates within that post-workout meal in order to best replenish your glycogen levels and support an anabolic environment.
Lastly, as for fats, research is relatively unclear as to their benefits and drawbacks regarding post-workout nutrition.
In my opinion, I’d say just do what you want with fats post-workout because, at the end of the day, the difference between including them or not is insignificant.
Eat Protein Drink Protein. Friends, if you have any query then don’t forget to share with us via comment.