As your working muscles contract to protein power you through whatever movement youâre doing, you churn through your energy stores and create tiny tears in your muscle tissue. Thatâs why post workout nutritionâwhich provides your body with the nutrients it needs to restock its energy stores, rebuild damaged muscle tissue, and grow bigger and strongerâis so important.
Hereâs what four fitness and nutrition experts recommend you load up on after your next sweat.
Carbs :Â When you workout, your body first uses whatever sugar you have in your blood for energy. Once thatâs used up, it typically relies on the glycogenâa form of sugar stored in your muscles and liverâfor fuel. So if you want to work out again at some point, you need to refill the tank! âYour post workout nutrition is all about replenishing the glycogen you depleted during exercise, which you can do by eating carbs,â
Research shows that your body is extra-efficient at using carbs for glycogen after exerciseâand that glycogen helps offset muscle breakdown.Both fast-digesting simple carbs and slow-digesting complex carbs will do the trick
Muscle recovery drinks provide an immediate, easily-digested dose of protein and carbohydrates to worked muscles. Pre-packaged drinks or protein powders that you blend with water donât need refrigeration, making them more portable than many whole foods. If you tend to feel squeamish after a tough workout, you may prefer sipping a recovery drink rather than eating solid food. When you consume carbohydrates and protein in liquid form, your body easily processes the nutrients, meaning your cells receive the nutrition expediently.
Proteins powder: If your workout involved strength training, which can create micro-tears in your muscle tissue, you also need to eat ample protein post workout. âAfter your post workout, your body repairs those micro-tears so your muscles grow bigger and stronger than before, but it needs protein to do it,â says White. Why? Protein is made up of molecules called amino acids, which are the âbuilding blocks of muscle.â
White recommends eating a post workout meal that contains a two-to-one ratio of carbs to protein. Thatâs about 30 to 50 grams of carbs and 15 to 25 grams of protein
BCAAâS: Branched Chain amino acids are particularly important post workout .  The BCAAs (leucine, isoleucine, and valine) play a number of roles in the muscle recovery and building process: Leucine signals our muscles to begin muscle protein synthesis (the process through which they rebuild and grow), while isoleucine and valine can be used as energy sources.
L-Glutamine: The most abundant amino acid in our bloodstream, l-glutamine plays a major role in recovery after a hard workout by bolstering our immune system, promoting glycogen storage, and warding off muscle breakdown.
Protein Powder is high in amino acids, the building blocks of muscle. Amino acids help repair your muscle tissue after a workout and build it back stronger and bigger. They are the fuel you need to build muscle.
The amino acids in protein powder can also help protect your muscles from breaking down, especially when youâre on a low-calorie diet or have a light-speed metabolism. This is one reason a lot of people who lift like to have a protein shake before bed, when the body will be without food for a long time.
When youâre working on losing fat, protein powder can give you a leg up in a few ways. For one thing, itâs very filling while containing relatively few calories, so it can keep you from feeling hungry when youâre dieting.
Also, since protein powder supports your muscles, it can help your metabolism stay high. Muscle burns more calories than fat, so the more muscle you have (even if you donât look big), the more calories you burn.
Plus, it takes more energy to digest protein than calories and fat, so the more protein you eat, the more calories you burn through digestion.
So, whatâs the best protein powder? It depends on your goals. If you want a fast-acting post-workout shake, stick with whey isolate and whey hydrolysate. If you want a before-bed protein, go for one that includes casein.
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