Are you confused on what to eat straight after the gym? Don't worry you're not alone. This is probably the most crucial meal (yes, more important than breakfast in my eyes okay!) during the day that will directly impact your results from all those hours in the gym. Your post workout approach to nutrition will determine how effective your workouts are at building muscle.
After a workout your muscle fibres are damaged, glycogen is depleted and your probably well on the way to a 'catabolic state' (excess muscle protein breakdown) if you do not get nutrition to your hungry muscles. And, I mean fast! So, what do you do to protect and fuel your hungry muscles and put them in 'anabolic state' (the building and repair of muscles)? Ah, I'm glad you asked.
Over the last few years research has helped show how unique the hours after intense exercise actually are. Studies have determined that by including a simple protein and carbohydrate drink after intense resistance training you can increase your immediate anabolic response (muscle building and repair; remember) as high as 400%!!! [1]. Now do you believe me when I say post workout nutrition is even more important than breakfast?
Studies have also shown that muscle produces its own IGF-1 (Insulin-like Growth Factor 1; assists with muscle building big time) in response to intense resistance training [2]. Considering this, the protein and carbohydrate mixture you take directly after your workout will provide an abundance of amino acids and insulin-spiking carbohydrates at the time when IGF-1 and growth hormone levels are at their highest, maximising the anabolic effect from every workout you have.
Now the quickest and easiest way to supply your muscles with what they need at this time is to buy yourself a shaker bottle, fill it up with around 300-600ml of cold water and include the following ingredients:
1.
Whey isolate protein powder - eating a solid source of protein such as chicken will not absorb quick enough during this crucial period. A whey protein supplement will be the optimal choice and will quickly supply your muscles with an abundance of protein synthesis-stimulating amino acids.
Depending on how much you weigh the amount of protein you require may differ. For each kilogram of body weight try and consume around 0.4 grams of protein.
2. Fast absorbing carbohydrate - with a glycemic index of 100 maltodextrin or dextrose will be the cheapest and best choice here to replenish your depleted glycogen stores. It will also assist with transporting the amino acids from your protein shake straight to your muscles while providing an insulin spike at just the right time. You can buy a 1kg bag dirt cheap at around $3 (pictured). For each kilogram of body weight try and consume around 0.8 grams of carbohydrates.
3.
Creatine Monohydrate - If you plan on supplementing with creatine then this will be the optimal time to consume it. Mix it in with your protein and dextrose shake. Creatine has shown to be best absorbed with a high GI carbohydrate, therefore the dextrose in your shake will help shuttle the creatine even more efficiently.
Providing your muscles with an abundant supply of essential amino acids and glucose can really maximise the results you gain from your weight training. Imagine, busting your butt in the gym only to have all your hard work not be rewarded. Next time you miss your post workout nutrition, say goodbye to 400% better results from your workout.
References:
1. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied Physiology 88: 386-392, 2000.
2. Mechanical load increases muscle IGF-I and androgen receptor mRNA concentrations in humans.
Am J Physiol Endocrinol Metab 280: E383-E390, 2001.
Importance Of Post Workout Nutrition
