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Most of the athlete and bodybuilders don’t know how to design their post-workout nutrition
If I tell you that you can increase synthesis up to 110%, store glycogen 2 times more effectively, increase insulin sensitivity and growth hormone levels, and improve recovery time, Can. So, you may think that I am trying to fool you.
Many bodybuilders make the mistake of seeing a workout in post. Sure, you know what to eat, but do you know what, how much and when?
After a strenuous workout, your muscles clear up, and glycogen decreases, and you may come to catabolism. The only way to stay away from this is to give them the nutrients they need. Studies show that carbs glycogen is best stored during the day after exercise. Also, protein synthesis (formation of new muscle) is very high. It only makes sense to take the upper hand of this time and eat what you need to repair and grow your muscles.
Studies also show that athletes taking protein after a workout have increased growth hormone and insulin levels compared to those who drink only water. As already known, these are two of the three essential hormones required for muscle development (testosterone is the third). They were consuming carbohydrates after workouts increase these hormones and prevent the breakdown and excretion of proteins, thus maintaining a more positive nitrogen balance. Post-workout nutrition occurs when your body absorbs and uses additional substances such as amino acids and creatine.
Add This Post-Workout Nutrition In Your Routine-
1. Whey Protein:
More Protein! Protein is the amount of muscle; This cannot be denied. After a workout, you can absorb about 50% more protein than on a regular diet. Protein synthesis is very high at the moment, so it only makes sense to eat what your muscles need;
Protein is a good whey, best in this case because it breaks down into amino acids and is absorbed faster than any other source. At this time, I recommend about 30-70 grams of protein, depending on the amount and metabolism. Add quality protein in your post-workout nutrition
Your body is made up of around 80% (fluids) water. You lose a lot of this water when you exercise, not only in the form of sweat but also within the working tissues. Water is used to make and burn ATP, and it helps maintain your internal temperature. Many people do not realize the importance of rehydration after a workout. You can lose 20% of your strength due to drought.
You need 4-5 ml of water to store each gram of carbohydrate in the form of glycogen(energy). You also require water to replenish what you lost when you were trained. So ‘drink until it floats. Taking large doses simultaneously can act against you by increasing blood pressure, and be sure to spread this water evenly as it will release an anti-diuretic to your body. You will get a lot of water due to this hormone. Add more water to your post-workout nutrition to avoid dehydration
I explained why carbohydrate intake after exercise is so important, but do you know what to do? After training, you want a quick carp action. You want your blood sugar level to grow quickly as soon as your muscles get nutrients. A carbohydrate is optimal at the 100+ glycemic index level. You also want it to be in liquid form for rapid absorption. Maltodextrin and dextrose, most of the creatine + sugar compounds and carbohydrates used in weight gain, are excellent. Depending on your metabolism and the intensity of your workout (we train you like crazy), you should take about 1-1.5 grams of carbs per kilogram of body weight. For a 200 LP trainer, this is a 100–150 gram core post-workout.
Many people choose to eat a fruit workout. This is great, but make sure you eat fructose-rich fruits. Fructose increases blood sugar levels very slowly and does not replenish glycogen stores properly. Fructose only fills the liver with glycogen. To ensure high glucose to fructose ratio, try to eat high-end fruits of a glycemic index such as bananas and grapes. Add simple carbohydrate to your post-workout nutrition for better recovery.
4. Vitamins And Minerals:
A good multivitamin rich in vitamins C and E is now the best. Your cell is oxidized due to free radicals, and these nutrients are required to repair muscle and connect to radical. Also, your muscles need to take more sensitive chromium and alpha-lipoic acid (ALA). This allows muscle cells to absorb nutrients better.
Add quality multivitamin tablets to your post-workout nutrition for better results.
Now, I will apply this post-workout nutrition strategy to 180-200 pounds athlete, so adjust calories according to your needs.
20-30 Minutes After Working Out:
- Two scoops of whey protein
- 60-70 grams Of Simple Carbs
- 5-7 grams Creatine monohydrate powder
- Multivitamin tablets
- 200-400 mcg ALA
- 1-1.5 litres water
1.5 Hours Later:
- 140g Cooked Salmon or Tuna
- 125g Cooked Rice,