Post workout nutrition has a significant role in building muscles and tissues when you are a bodybuilder. Post workout nutrition gains importance due to the fact that the intramuscular glycogen stores get depleted and there is accelerated muscle protein fiber breakdown.
Importance Of Post Workout Nutrition
When you are doing workout your muscles use up the energy which is stored in sugar as glycogen therefore making it necessary for glycogen restoration through proper post workout nutrition. Post workout nutrition should include proper amount of carbohydrates to restore glycogen which replenishes the muscles with energy for more workout and other activities.
During workout sessions there can be wear and tear of muscle tissues which can be taken care by consuming protein through diet. Post workout nutrition rich in protein can actually assist in building fuller muscles. Amino acids from protein help in restoring and building muscle tissues thereby serving the dual purposes of repair and building muscles.
There is also a tendency for negative nitrogen balance to get created which can be turned to positive through post workout diet. This also assists in building muscle mass while lack of it may cramp the muscles.
5 Essentials of Post Workout Nutrition
Protein And Amino Acids
With no doubt the most important nutrient of a post workout diet is protein. Whey protein is an excellent choice for post workout nutrition and you should take the full advantage of speedy protein synthesis process.Protein is composed of amino acids and these are the building blocks of muscles and tissues. Glutamine, valine and leucine are some amino acids that are used up during workout and can be restored through post workout diet consisting of eggs, meat, chicken and soy.
During workout your muscles are supplied with energy from the glycogen stored in the form of sugar. Post workout you should replenish the glycogen or else you will feel fatigued. Carbohydrates can be replenished through a diet consisting of quinoa, brown rice, vegetables, fruits, oatmeal and so on.
Avoid Fat Intake Post Workout
Fat should be avoided as much as possible in post workout diet as this may hamper the digestion process of protein and carbohydrates.
Proper fluid Intake
It goes without saying that proper fluid intake is essential and it’s better to take a macronutrient shake post workout. If you indulge in a protein shake like milk or whey shakes it will be an added boost to the muscle building process and energy replenishment.It is a better option to take required nutrition through liquid intake rather than solid foods. It is obviously easily digestible after you get tired from workout.
Timing Of Post Workout Nutrition
It’s better to take the post workout nutrition as soon as possible after a workout session. As the muscles used energy from glycogen and there has been wear and tear as well therefore immediately after or within half an hour proper nutrition consisting protein and carbohydrates should be taken. This is because the muscles can gain most through protein synthesis and get rejuvenated to continue workout or for other essential physical activities.