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Which is the best post-workout nutrition?

It is important to keep track of what you eat. What about when you eat? Is it important, especially with an active lifestyle? In this article – facts about post-workout nutrition, regimen, practical recommendations and recipes.

In the field of post-workout nutrition, the term nutrient timing exists – this is a special nutrition scheme in which it is important which nutrients, in what quantity and at what time, are ingested. Even the best personal trainer and nutritionists Precision nutrition came to the conclusion that an ordinary person who regularly trains does not need any supplements and a special regimen.

Athletes have special needs.

Nutrient timing makes sense if:

You are training for endurance. Participate in high-level competitions, run many kilometres with high intensity every week. Then during training, you can drink drinks with the addition of proteins and carbohydrates (P + C).

You are a bodybuilder. Lift large weights and work on muscle growth, want to gain weight. Post-workout drinks will also help.

You are getting ready for a fitness competition. You train for hours on end. You want the percentage of fat in your body to be recorded with a single digit. Branched Chain Amino Acids (BCAAs), which stimulate and preserve muscle fibers, can help achieve this goal.

The diet is not for athletes If: 

• You are training to improve overall well-being and shape;
• You have no far-reaching goals;
• You have no special physiological needs;

… then you do not need a special nutritional strategy. This is not to say that the regime is good or bad. This is just a tool to be able to handle.

Nutrition Requirements After Workout

List of goals:

• Recovery;
• Replenishment of fluid reserves;
• Refuelling;
• Muscle formation;
• Improved endurance in the future.

Eating protein after exercise leads to an increase or at least maintain the amount of muscle tissue. Proteins from food eaten before exercise are still present in your blood, so the rate at which a new portion is received is not very important. This leads us to conclude that rapidly digestible proteins from protein powders are no better than normal foods. But no worse. What you like – choose for yourself. For speed and convenience, prepare a protein shake, and if you want a “real” meal, make a high protein meal. For men, the norm is within 46-60 grams, for women – 20-30 grams.

Contrary to popular belief, it’s not at all necessary to consume refined carbohydrates and sugars in order to insulin release and restore muscles after training as soon as possible. In fact, a mixture of minimally processed carbohydrate-containing foods (whole grains, for example) and fruits will work better because it is better tolerated, helps maintain glycogen levels for about 24 hours, and leads to more strength on the next day. Athletes who perform two difficult sessions for eight hours, of course, are an exception. For everyone else, a normal lunch and fruit is preferred.

It is strictly forbidden to use fats after training: they slow down the absorption of nutrients. It is true that in most cases no one needs. Since the rate of nutrient intake is not important, as we have already found out.

Conclusion: 

Even the best personal trainer also recommend to take best possible diet before and after and workout. And the proteins, fats and carbohydrates that are consumed throughout the day, much more affect our body, mass, percentage of fat and endurance than the regimen checked by the clock. 

Because Health is first so while making you aware of technical stuffs ViniRak Digital Marketer takes care of your health too by posting little information to maintain your health.