IMPORTANCE OF EATING AFTER WORKOUT

To understand how the correct nutrition can help you after exercise. It’s important to learn how physical activity affects your body. When you are working out your body use all of your glycogen, especially during intense workout. These results partial depletion of glycogen and some of the proteins in your muscles can be broken down and damaged. After workout, body rebuilds glycogen stores and regrows those muscle protein. Eating correct nutrients after exercise can get your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Doing this helps your body to

• breakdown of muscle protein decreases
• muscle protein synthesis (growth) increases
• restore glycogen stores
• enhance recovery

Every macronutrient {proteins, carbs , fats} are important in recovery process.

PROTEIN REPAIR AND BUILD MUSCLES

Exercise triggers the breakdown of muscle protein. The rate of breakdown depends upon the intensity of the training. Consumption of adequate protein can repair and rebuild protein muscles because it gives amino acids. It is recommended to split protein in 3 intervals throughout the day. Indigestion of 20-40gm of protein maximize body recovery after exercise. Eating protein before exercise decreases the amount of protein you need to eat after exercise. Consumption of protein pre workout and post workout has the same effect on muscle strength and body composition. But if you are aiming for body building, eating high protein within 2 hours after workout may stimulate your body to build muscle tissue.

HOW DOES CARBS HELPS IN RECOVERY ?

Body’s glycogen stores are used as fuel during exercise and consuming after workout can replenish them. The rate at which glycogen stores are used depends upon the activity. Endurance sports needs more glycogen as compared to resistance training. Eating a high carb diet of 8-12gm per body weight each day help to maximize glycogen stores. Insulin secretion which promotes glycogen secretion when protein and carbs together are consumed.

BENEFITS OF FATS

There is no limit of fat intake after workout. Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits.

TIMMING OF POST-WORKOUT MEAL MATTERS

After workout body’s ability to rebuild glycogen and protein enhances after workout. This is why it is recommended to consume a combination of protein and carbs as soon as possible after workout. A delay of consumption of meal after 2 hours can lead to 50% lower rates of glycogen synthesis. Recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours.