Tried all exercises at various intensities & still no difference on your gains? Your nutrition may be the culprit. Yes, you got it right. Eating before, during & after your workout is just as crucial in deciding your gains as your exercise protocols are.
Most people working out to gain muscles are often in a dilemma about their meals that follow their workout schedule. There are two types of people after a usual workout session: One that can’t eat a bite of anything at all & another that can just eat anything that is available. Hunger pangs post workout is very commonly seen as a response to nutrient depletion during exercise. However, most individuals concentrate so much on “Proteins” that they land up missing on all other essential nutrients required for recovery & muscle gain.
So here is a quick understanding of certain essentials of an ideal post-workout nutrition protocol.
Why post-workout nutrition?
The main benefits of post-workout nutrition are:
1) Replenishes glycogen (energy) stores
2) Decreases protein breakdown
3) Increases muscle synthesis
4) Improves immunity
5) Reduces muscle soreness
6) Improved fat utilization
7) Improved bone mass
Consumption of specific nutrients after your workout will help you to improve body composition, enhance performance & improve overall recovery.
When to eat?
The main goal here is to replace muscle glycogen stores and facilitate recovery by providing sufficient fluid, electrolytes, energy, and carbohydrates to. The best time to consume a post workout meal is known as ‘’window of opportunity’’. This is the time when your muscles are all set to accept nutrients in order to stimulate muscle repair, muscle growth, and muscle strength.
It is recommended to consume your post-workout meal within 30 minutes of completing your workout. Even though protein synthesis continues for 48 hours, it is most advisable to get post-workout nutrition immediately, and within 2 hours afterward.
What to eat?
Having understood why & when it is now time to know what to eat?
As a rule of thumb that the immediate post your workout meal, aim for a ratio of 2:1 or 1:1 of carbohydrates to protein and plenty of fluids.
- Carbohydrates & Protein: Your immediate meal should be a combination of rapidly digestible carbohydrates, such as dextrose, glucose & rapidly digestible protein, such as whey isolate. You may also consider adding essential amino acids (EAA) or creatine (0.1g/kg BW) to optimize adaptations. Liquid meals digest much more quickly than solid meals. This addition of protein to carbohydrates will result in increased strength and enhanced body composition during chronic resistance training. You may either prepare your own drink such chocolate milk with whey, banana smoothie with whey or consume pre-formulated post-workout drinks. Addition of protein over and above the recommended dosages will not be of any benefit, but will instead cause protein oxidation. Make it a point to avoid fat, as it may slow down the digestion and absorption of carbohydrates & proteins.
- Fluids: Use a combination of both water & salt in order to replace the loss through sweat.
- Micronutrients & Micronutrient Antioxidants: Exercise increases the utilization of micronutrients & antioxidants & thus is crucial to replace them. Individuals restricting their energy intake, those who eliminate one or more food groups completely & those consuming sub-optimal diet quality often face a lack of micronutrients, especially iron, calcium, vitamin D, vitamin C & some antioxidants. The best method to achieve this by consuming antioxidant & micronutrient-rich foods. However, in case of deficiencies or fatigue supplementation may be considered under supervision.
The second meal
Now, that we have understood what should the immediate meal consist of, let’s look at the second meal which is equally important. This is the meal that you would be consuming 1-2 hours after your workout.This meal should include low glycemic carbohydrates and protein like millets ,oats,whole wheat, brown rice, pulses ,quinoa, egg, chicken,fish, paneer, milk, soy milk.
Second Post-workout meal ideas:
If you are having breakfast as your second meal, you can use the following options:
- Date & banana smoothie with egg omelette on 1 slice whole wheat bread.
- Whole grain cereal (rolled/steel cut oats /dalia) with Milk with fruit
- Methi Thepla with curd and egg
If you are having dinner as your second meal, you can use the following options:
- 1 cup cooked Brown Rice with chicken (150g) curry & stir fried vegetables of your choices
- 1 cup boiled sweet potato with added lime & grilled fish and vegetable soup
- Vegetable soya pulao with Paneer gravy & vegetable raita
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