Post-workout recovery is one of the most important elements of your training and yet very often overlooked. The recovery allows the body to repair damaged tissues and replenish energy. It is also the time when the body adapts to the stress of exercise and the real training effect takes place. Here are 5 strategies for optimal post-workout recovery.
- Never miss a meal after training
The more experienced fitness enthusiasts are aware that the post-workout recovery is even more important than training when it comes to muscle growth and recovery. I’m talking mainly about post workout meal, which has a huge influence on the effect of training. In a period of 30-45 minutes after training is “open” so-called
A suitable metabolic window during which through proper nutrition can stop the catabolic and stimulate anabolic processes in the body. However, most people either ignore completely the post workout meal or unnecessary complicating it by worrying for each gram.
- Take simple carbohydrates and fast digesting proteins
Carbohydrates after workout restore depleted muscle glycogen and protein stimulates the synthesis of muscle repair. Eat fast carbs in the form of glucose, not fructose. Fructose is metabolised by the liver and if your workout was not severe enough to burn glycogen in the liver it is likely to be converted into fats.
The effect is stronger when you combine carbohydrates with protein for optimal muscle recA suitable combination of 1-2 bananas and 1 dose of whey protein powder immediately after workout. Bananas contain more glucose than fructose and will restore the lost potassium from training.
- Concentrate the most of your carbohydrates in the post workout meal.
If you use a low-carb diet the time after exercise is best to eat carbohydrates because they will not turn into fat. They will either burn or restore muscle glycogen. Carbohydrates after training facilitate transport of amino acids into the muscle cells and also improve the blood sugar and thus insulin. This is intended effect during the metabolic window to stop catabolic processes and to suppress the levels of the catabolic hormone cortisol. Even if you exercise late in the afternoon or evening, do not hesitate to take more carbohydrates after training.
- Use protein shakes if you prefer.
It is appropriate to choose whey protein powder due to its quick digestibility of the body. Adopted in liquid form nutrients will reach the muscle tissue much faster then solid food. I advise you to bet on quality powders. Avoid expensive protein supplements because of their content of artificial sweeteners – aspartame, sucralose and others.
However, whether you choose supplements or will obtain the protein through food is a matter of personal choice.
- The metabolic window is the time that complex carbohydrates are digested quickly.
You can include complex carbohydrates 30-60 minutes after exercises such as potatoes, sweet potatoes, rice, quinoa, buckwheat and others. If you eat frequently throughout the day the intake of fast carbohydrates is not so important. If your goals are losing fat you must be a little more careful with high glycemic foods and beverages.