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The most important reason to eat something after you work out is to elicit an insulin response. Insulin is a highly anabolic hormone, and spiking it halts protein breakdown and helps encourage protein synthesis. Skipping this meal means you will miss out on these anabolic effects. You will only encourage further protein breakdown, which over time leads to a loss of mass. To put it simply: Eating after you work out helps builds muscle and end protein breakdown for better recovery.
After an intense training session, your glycogen stores are depleted. Refilling them halts protein breakdown and increases protein synthesis. As opposed to pre-workout nutrition, where complex carbohydrates are preferred, your carbs here should be simple and easy to digest in order to illicit an insulin response to build muscle, stave off soreness, and recover more quickly.
The best choices for immediately after the gym are fast-digesting proteins and faster-digesting, moderate-to-high-glycemic carbs. Fats should be largely avoided here, as they were during the pre-workout meal.
They slow down the digestive process, and this is the one time you don't want to slow the flow of nutrients into your body. The goal of here is to replenish glycogen levels and give your body what it needs to recover. Carbohydrates alone can accomplish the first goal, but the response is greater when you consume carbs and protein together. This is why a recovery protein shake is used almost universally by serious gym goers.
Liquid nutrients are the most readily digestible form—exactly what you are looking for immediately after you lift. If you are serious about your gains, an after-workout shake is a no-brainer.
No, it doesn't have to be right after you finish in the so-called "anabolic window," but it doesn't hurt to have it right after a workout. The sooner you get that shake down, the sooner it can do its work, and the sooner you can eat again. Whey is perhaps the best after-training protein because it is the quickest and most readily digestible protein available. Many companies have specific "gainer" protein blends with the ideal ratio of carbs and protein.
A good ratio is carbs-to-protein when gaining weight, and or lower when cutting fat. If you don't want to have a pantry full of protein powders, you could always add simple carbs such as dextrose to your protein shake to increase the carb to protein ratio and promote a stronger insulin response. But it's easy to go overboard on the carbs, so adding dextrose to your shake is usually not necessary unless you have some serious bulking to do.
You can also just eat a banana with a whey protein shake. In most cases, it's fine to mix your whey protein with water, since the fat in milk can delay absorption of nutrients in the stomach. If you subscribe to the " gallon of milk a day " bulking method, try to plan your dairy consumption so it won't interfere with absorption around your training sessions.
And this isn't the time for your almond butter, chocolate, and chia smoothie. All that fat and fiber will just make the protein and carbs take longer to get where they're needed.
Time your post-workout meal for no longer than hours after you work out. If you consumed a shake during your workout, skip the shake immediately afterward and eat a meal about minutes after that last sip of your intra-workout shake. Your post-workout meal should include veggies and other whole foods, and not be just another protein shake.
Your body needs fiber and vitamins from real foods! Once again, pay attention to protein, fat, and carbohydrate content as this will have an effect on how your body recovers and rebuilds tissue.
Since you've already consumed the nutrients your body needs quickly with your shake, you can include a little bit of fat in this meal. Adding milk or Greek yogurt will enhance the benefits of refueling the muscles, and add flavor to the cereal. Everything contained in milk: calcium, sugar, protein and water, helps refuel the muscles.
It is best to go with a nonfat, or at least a low-fat version of milk, and drink a recommended three cups each day. As previously mentioned, add milk to cereal, or make a smoothie and include a banana. Water makes your entire body function better by regulating body temperature and rinsing away toxins.
Fish, and specifically wild Alaskan salmon, some tuna, rainbow trout and certain halibut is high in Omega 3 fatty acids, magnesium and protein. These attributes make these types of fish good for stamina and strength, as well as lean muscle. The Omega 3 fatty acids contained in recommended fish products reduces inflammation of muscles, helps keep disease away, and reduces heart attacks.
To stay healthy, be sure to buy fish that is low in mercury and from environmentally friendly sources. Body size, levels of activity, goals for fitness and genetics should determine the carbohydrates your body needs daily. The best food to eat after a workout should be high in both protein and complex carbohydrates. Read food labels and consult a carbohydrate guide to getting the most benefit from food your body needs to maintain a strong and healthy life.
It is wise to consult a physician before making any dramatic changes to a daily diet and carbohydrate intake. Whey is the protein that's separated from the curd in the production of cheese.
The best forms of WPI have limited fat and lactose; production processes like cross-flow microfiltration have helped in its purification. WPI is absorbed quickly and provides a steady stream of amino acids which enter the blood quickly.
This has been shown to promote gains in lean mass and strength, reductions in body fat, and increased growth hormone release. Derived from meat sources, creatine has been shown to increase protein synthesis by pushing water into muscle cells a signal for anabolism. It's also been shown to increase phosphocreatine stores in muscle tissue, which is used to make more ATP energy for longer and more intense workouts.
Research also indicates that creatine elevates insulin-like growth factor, an anabolic hormone. The predominant amino acid found in skeletal muscle, glutamine is abundant in the body and most protein-rich foods. Glutamine is important for protein synthesis and is often depleted during heavy exercise. Research has shown that supplementation increases muscular growth by boosting muscle cell volume and growth hormone release, while also reducing catabolism.
This product is not intended to diagnose, treat, cure, or prevent any disease. Bill Geiger, MA, has served as a senior content editor for Bodybuilding. View all articles by this author. Sponsored By:. After all, in bodybuilding, you truly are what you eat.
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