You don’t have to be a hardcore gym lover to be aware of the fact that you can’t obtain the desired results without eating properly. No, we’re not saying to count calories and weigh your food before every meal, but knowing some details about how specific types of macronutrients can help you is essential in your mission to obtain that summer body you always wanted.
Athletes, trainers and not only recommend eating after a workout, as this can speed your recovery process and, obviously, help you gain mass. Specifically, we’re talking about three main categories of food, each of them with a very important role in helping you recover: protein, carbs, and fat.
Protein, for building and repairing muscle
While exercising, the protein in the muscle breaks. The rate at which this happens depends on the intensity of your training, but this doesn’t mean that once you get used to a workout program the protein in your muscle will not break anymore. On the contrary, even well-trained athletes have to deal with muscle protein breakdown!
Back to our initial idea, it’s worth mentioning that, after a workout, consuming an adequate amount of protein gives your body all the amino acids it needs, essential for repairing and rebuilding protein. Besides this, it is essential in the process of building new muscle tissue.
Nutritionists recommend 0.14 to 0.23 grams of protein per pound of body weight, immediately after the workout, for the best results.
Carbs, for recovering faster
Next, let’s talk about the body’s glycogen reserves, used to fuel your body during the workout. Depending on the intensity, you will feel exhausted after you’re done with all the exercises, but consuming carbs immediately after will replenish them.
The amount of carbohydrates you need to consume has been a highly controversial topic, but it’s actually simpler than you can think. To be more specific, if you take part in an endurance sport, like running or swimming, you need to consume a bigger amount than a body builder.
Stick to 0.5 grams of carbs per pound of body weight, within 30 minutes after your training session and you will be able to efficiently replenish your glycogen levels.
Fat, for promoting muscle growth
A lot of people consider that consuming fat product after a workout actually slows down the digestion process and makes the absorption of nutrients difficult. Theoretically, this is actually true, but fat does have its benefits.
Studies have shown that whole milk can be more effective at promoting muscle growth than skim milk. Also, it was demonstrated that a high-fat meal, consumed after working out, won’t affect the glycogen synthesis. Just make sure you don’t exaggerate.
Now that you have your post-workout meal tips, you need a place where you can train properly. Fitness 360 is a full-service health club in Bayside Bridge Center, offering amenities such as spinning, yoga, lesmills classes, or Zumba, as well as classic bodybuilding. Their mission is to help you achieve the desired results, to live a more fit and healthy life, so you will surely find here more nutrition tips to apply!
Picture Credit: RitaE