Muscle growth begins POST-WORKOUT! Yes, you read that correctly.
When you workout you are actually breaking down your muscle tissue. This is a process called catabolism.
Once you're done working out your muscle starts to rebuild. The goal is to get the muscle to rebuild stronger than it was before. So, you can see why it would be so important to optimize your nutrition immediately post-workout.
Here are some guidelines to optimize your post-workout recovery…
Within 30 Min. Have a Post-workout Shake.
I suggest liquid nutrition post-workout because it absorbs faster and immediately starts to shuttle the proper nutrients to the muscle tissue.
Here's what should be in your shake…
Protein – A combination of fast-digesting protein (like whey protein) and a slow-digesting protein (like casein) is best. The reason why protein is so important is it's comprised of amino acids, which are the building blocks of muscle. So the combination of fast-digesting protein and slow-digesting proteins will “feed your muscle” until you have your next meal.
Carbs – For weight lifting workouts it's great to have a 1:1 ratio of carbs and protein. If you're more of an endurance athlete or have long practices a 3:1 ratio is going to be more ideal.
The post-workout shake that I personally use and suggest to all of my clients is called “Rebuild Strength”
It tastes great, and it's easy to mix after your workout.
I would suggest adding the powder to a shaker cup and carrying it in your gym bag. Then right after your workout just add 8-10oz of cold water, and shake it up.
Now that you have had your shake let's talk about your next meal.
Here's what to eat postworkout and the proper ratios…
Implement this suggestion for the next 3-7 days and let me know the difference it makes in your workout and recovery. As always contact me if you have questions.