Are you optimizing the post-workout window? If not you should. I bet you do everything in the gym to maximize your gains. But what happens when you leave the gym? If you have been neglecting your post-workout shake than this article is for you. Don’t take my word for it. I want you to try it for yourself.
After a hard training session your body is in a catabolic state. You have torn down your muscles and now it is time to repair, recover and grow. The farther out from the training session, the more insulin resistant you become. If you neglect this window, you start to burn muscle as fuel which is less than optimal. And who wants that?
Post nutrition should be consumed within 30-60 minutes after a training session. You need to replenish you glycogen stores quickly. At this time your body is like a sponge and liquid nutrition is easier to digest and absorbs rapidly into the blood stream. This will speed up repair, recovery and decrease damage.
Nutrients Can Mimic Steroids
If you put the right nutrients in you at the right time, you can create the same effects as steroids. YUP I said that. Nutrients can mimic steroids. Steroids help repair the trauma that occurred to your muscles from training with post-workout nutrition you can manipulate your nutrition to mimic steroids. This is the caveat for non-enhanced lifters. Why wouldn’t you take advantage as something as simple as post nutrition?
For Optimal Results
Consume your post-workout shake within 30-60 minutes of your training session.
- Consume a good quality whey protein shake – 20-40 grams whey
Replenish your glycogen stores quickly with carbohydrates. Not just any carbohydrates will do. At this time you need to consume high glycemic carbohydrates preferably in liquid form. High glycemic carbohydrates are considered fast digesting. They are a preferred source as they absorb at a quicker rate. Don’t skimp on carbohydrates at this time. After a heavy training session you’re more insulin resistant, and this will be less likely to store as fat.
- Simple sugar
How Many Carbohydrates
There are a variety of formulas to calculate how many carbohydrates you need post-workout. This is the one that I personally use.
- Body weight x .5 to Body weight x.6 = post-workout carbohydrates
Example a male who weighs 190 lbs. should consume 95-114 grams carbohydrates post-workout approximately.
It is a simple formula and it works for me. Monitor your progress and make the necessary adjustments according to your goals.
Post-workout nutrition will make a HUGE difference in your results. If you have been neglecting your post-workout nutrition, I encourage you to give it a try.