Posts Tagged ‘shopping’
Shaker Workout
Optimal Post Workout Nutrition
Smart training, optimal nutrition and adequate rest are ‘the pillars’ to an attractive and healthy body that can perform at its best. Without combining these 3 factors there’s no way we can live up to our potential. Strength training and cardiovascular activity will bring about changes to the body when adequate rest is taken between sessions, but to see outstanding results our nutrition needs to be spot on. Our post workout meal is of particular importance in ensuring out bodies can complete a challenging session and quickly recover for the next….
The Post Workout Meal:
Post workout our first concern should be getting some simple carbohydrates back into the body to replenish depleted glycogen stores. ‘Liquid meals’ or shakes are favoured over solid foods due to their fast absorption. This should be followed up with a solid meal 60-90 minutes later. The ideal option here would be Dextrose, an inexpensive fast digesting sugar that will quickly get into the bloodstream and create an insulin spike allowing for greater absorption of nutrients. The size of the post workout meal will vary depending on the weight of the athlete. A good gauge is to take.25-.40g’s per pound bodyweight (around.50-.80g per kilogram).
Next we want to get a fast digesting protein source. Whey protein is the best option here being that it easily absorbed and is rich in BCAA’s (branch chain amino acids). Again the amount taken will depend on the athletes weight, 0.15-0.25g’s being widely recommended per pound bodyweight (approx 0.3-0.5g for kilogram).
Supplementation post workout is an option that can further help speed up recovery. I would highly recommend 2.5g’s of creatine and 2.5g’s of glutamine be added to the post workout shake to help restore ATP and potentially increase growth hormone levels.
If you haven’t yet bought Dextrose and whey or you’ve forgotten to bring your shaker cup to the gym and need an alternative Chocolate milk is a great option! A study in the International Journal of Sports Nutrition showed it to be an effective post workout meal, providing better recovery rates than a carbohydrate only drink. There is also the added benefit of a rich calcium content which plays a key role in ‘power stroke’ the process by which muscular contractions take place.
And there you have it! A simple and effective post workout plan that will help your body repair and adapt to the stress you’ve placed upon it in the gym! Feel free to ask any questions or leave comments,
Pat
About the Author
Pat Divilly is the owner and head trainer at FitForItTraining.com, offering guaranteed fat loss bootcamps and personal training as well as strength and conditioning sessions and nutritional consultations in South Dublin, Ireland.
http://www.fitforittraining.com
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