Post-workout fuel is just as important as the workout itself. During the workout, the body consumes glucose to provide energy to the body. When we train – whether it’s lifting or cardio, muscle breakdown occurs and the body needs to replenish the nutrients lost to recover and produce more cells – which in turn constitutes to more muscle development.
For optimum muscle growth, the meal should be rich in nutrients, and be consumed within 45 minutes of your workout to maximize gains. These nutrients include…
Ah, Protein! The the most talked about topic nowadays – everyone is crazy about finding ways to increase protein intake! But why?…
Protein not only maximises lean muscle growth but it aids effective recovery. Protein itself is a building block for muscle! The mixture of essential and non-essential amino acids allows for effective protein synthesis, allowing your body to recover, replenish and gain strength!
The easiest and the most convenient way to consume protein is in supplement form, as – well, let’s face it – not everyone has the time or money to purchase and cook a substantial amount of protein food products… especially if you’re a bodybuilder!
Whey protein is the perfect choice due to it’s easy consumption and ability to release in the body quickly.
Post-workout feels often deliver giddiness or – even worse – just plain exhaustion. What actually happens is that our body uses the glycogen (sugar) stores to provide strength to your muscles for lifting, which, in turn lowers the insulin level… and it’s extremely important to replenish what is lost – fast-acting carbs will do just that.
Consuming 30-35 grams of high-glycemic carbs will refuel your glycogen stores, providing energy for that lost during the workout.
As a by-product, it will allow you to build up the strength for your next workout!
Glutamine has always been known as “The Recovery Agent” as it’s intake helps in faster muscle recovery. Glutamine is an amino acid that exists in protein-rich food and in the human skeleton.
During a workout, Glutamine is exhausted from the body so its refueling is needed immediately after workout. A scoop (5 grams-10 grams) post workout increases muscle recovery and promotes growth – a single serving of protein might contain around 5 grams of Glutamine!
Further benefits of Glutamine include greater electrolyte absorption and increased cell volume, immune function, water transport and glucose formation.
65-70 % of glutamine is produced in the skeleton but intense exercise significantly reduces the levels, therefore it’s important under these conditions to consider replenishing the Glutamine in your body.
BCAA stands for Branch Chained Amino Acids – in the body there are 2 main types of amino acids: essential and non essential.
BCAA’s are an essential component to reduce the catabolism process and breaking down of cells to release amino acids for fueling the body.
The intake of BCAA reduces muscle breakdown and increase protein synthesis by the cells, whilst also providing energy for workouts and reducing the amount of tryptophan produced.
BCAA’s should be incorporated into your dietary regime and workouts when both gaining mass and cutting – pre and post your cardio/weight sessions in particular!
Most of us think that we are eating right… Our bodies may be power houses but they don’t simply run on food that provides your specific intake of protein, carbohydrates and fats.
Lets take an example of:
✓ Vitamin B6
✓ Folic Acid
✓ Vitamin K
✓ Niacin .
This a small list of all the nutrients we need daily. My question to you is – would you be able to tell me a single source of these micro nutrients?
For our bodies to function properly, especially after numerous bouts of exercises, it is important to nourish it with the right nutrients. Multi-Vitamin pills therefore exist.
These multivitamins are packed with all the necessary ingredients and fulfill the daily requirements of an athlete – from beginner to advanced!
Consuming multi vitamin post workout stocks up energy levels in the human body, so allow for increased performance and helps in the recovery process.
Creatine is one of the most controversial and researched supplements available in the market.
It actually exists naturally in the body’s muscle – it is a specific molecule that is produced inside the body naturally through the liver, pancreas and kidneys and is a major source of energy when exercising.
Creatine exists in multiple forms like creatine monohydrate and creatine HCL. Creatine monohydrate is the most simple yet effective form for beginner’s or advanced – start with a dosage of 10-15 grams for the first week. (Pre workout-5 grams, post workout -5 grams, any other time of the day – 5 grams) and slowly lower it back to 5 grams daily.
Creatine is believed to be mostly effective when taken along with protein and carbohydrates – research has shown that there is 80% more muscular development when its supplemented with carbohydrates and protein whereas it’s only 30 % when taken alone.