Post Workout Nutrition

So imagine for a second that you just had the workout of your life. You're pec's are pumped to the fullest, you can barely lift your arms, and now you're going to go relax for a while? Not on your life. Too many people make the mistake of overlooking the post workout meal. Sure, you know you need to eat, but do you know what, how much, and when?

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

Studies have also shown, that athletes who take in carbs and protein after working out have increased levels of growth hormone and insulin versus those who just drank water. As many probably already know, these are two out of the three main hormones needed for muscle growth (testosterone being the third). By taking in carbohydrates after working out you elevate these hormones and prevent protein breakdown and excretion thus maintaining a more positive nitrogen balance. Post workout is also when your body can best absorb and utilize amino acids and supplements.

So what do you need to do to use this time to your body's greatest ability?

First is water. Your body is made up of about 80% water. When you workout you lose a lot of this water, not only in the form of sweat, but also internally by working tissues. Water is used in the formation of and burning of ATP and also used to help keep your internal temperature down. Many do not realize the importance of re-hydrating after working out. You can actually lose around 20% of your strength due to dehydration. You need 4ml of water to store every gram of carbohydrates as glycogen. You also need water to replenish what you lost when you trained. So drink 'till you float. Make sure to spread this water out evenly, as taking in excessive amounts at once can actually work against you by raising blood pressure and causing your body to release Anti-Diuretic Hormone in which causes you to excrete more water then you took in.

Next is the carbohydrate. I explained above why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. Many people choose to eat fruit post workout. This is great, but make sure you are eating fruits that are higher in glucose then fructose. Fructose raises blood sugar levels very slowly, and doesn't replenish glycogen stores well. In fact, fructose will only replenish liver glycogen. Try to eat fruits on the higher end of the glycemic index such as banana's and grapes to ensure a high glucose to fructose ratio.

More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism.

Lastly are vitamins and minerals. A good multi vitamin rich in vitamin C and E is optimal at this time. Your cell's are oxidized due to free radicals and need these nutrients to help repair muscles and bond to the radicals. Also, chromium and alpha-lipoic acid (ALA) should be taken to make your muscles more insulin sensitive. This allows muscle cells to absorb nutrients much more efficiently.