The Importance Of Post Workout Nutrition

1. The Importance Of Post Workout Nutrition A lot of research has been done on what to eat and how to train in order to promote muscle growth. A lot of so called "fitness experts" will tell you about what nutrients to eat and in what proportion but most of the times, the time when you eat those nutrients is overlooked. Nutrient timing is the piece that completes the optimum muscle gain puzzle. In this article, you will get some useful information on what nutrients you should intake in order to gain quality muscle mass and also the most important aspect of exercise nutrition – eating during the post-workout period. The knowledge of how to eat during this time will maximise your efforts in the ​Best Gyms in Charlotte​​. Exercise, both strength and endurance training, is responsible for countless health and aesthetic benefits. However the exercise itself is a physiological stress. Symptoms of this “stress” are often mild and include muscle soreness, need for extra sleep and an increased appetite. These symptoms let us know that the exercise has depleted the muscle’s fuel and energy resources, causing some minor damage & that the muscles are in need of repair & replenishment. Changes allow the muscle to adapt by getting better at the exercising demands being placed on them. If you’re doing endurance exercise, the muscles will get depleted and damaged in the short run, but in the long run they will compensate. If strength training is your thing, you’ll tear down you’re weaker muscles fibres in order to build up bigger, stronger ones. In all cases, exercising essentially tears down old, less adapted muscle in order to rebuild more functional & stronger muscles. This phenomenon is called remodelling. In particular, exercising breaks down our muscle carbohydrate stores and our muscle protein structures and then the immune system comes in to rectify it. Without the proper protein and carbohydrates in our body, this muscles building can’t take place properly and you’ll be left with muscles that never reach their potential. So, you need to give the body the raw materials it needs, namely protein and carbohydrates. All types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Therefore a post-workout meal high in carbohydrates is required to refill muscle carbohydrate or energy stores. You need to consume enough carbohydrates to promote a substantial insulin

2. release in your body. Insulin is the hormone responsible for pushing carbohydrates and amino acids into the muscle. Carbohydrate re-synthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. By consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage and increase protein repair. Carbohydrates maximises glycogen synthesis and accelerates protein repair. Muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. There are some instances in which supplements can actually be superior to whole food. In the case of post-exercise nutrition, liquid supplement nutrition is far superior to whole food for the following reasons: ● Majorly, after intense exercise, most people complain that eating a heavy meal is much difficult. It’s understandable because the exercise stress creates a situation where the hunger centres are all but shut down. However, it’s critical that you eat if you want to remodel the muscle, enlarge the muscle, or recover from the exercise. ● Fortunately liquid supplemental formulas are easy to consume and can be quite dense in nutrient, providing the nutrition you need. Liquid supplemental formulas containing fast digesting protein and carbohydrates which are absorbed more quickly as compared to the whole food meals. ● A liquid post-exercise formula may be fully absorbed within an hour, providing much needed muscle nourishment. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach to the muscle. During the post exercise period, specific nutrients maximise your recovery. These include an abundance of water, high glycemic index carbohydrates and certain amino acids in specific ratios only. It’s also best to avoid fat during this time. The only way to ensure that these nutrients are present in the right amounts is to formulate a specific liquid blend. For The Best Nutrition Plans Join ​Rockbox Fitness Gym Kickboxing​​​​and trainers will take care of your daily exercise and also suggest you necessary tips that can help you maintain your weight to stay fit all day long. with exercise we also suggest necessary dietary plans for better weight management.