Have you ever thought where are you lacking from results regardless of the mode of exercise? Post-exercise nutrition should be given importance in order to provide the muscle with the raw materials it needs. Exercises use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Does its important to have high in carbohydrates to refill muscle carbohydrate/energy stores in the post-workout diet.
However, any amount of carbohydrates will not do. One needs to consume enough carbohydrates to promote a substantial insulin release. Many of the athletes don’t know that insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate re-synthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue.
As per the best dietitian in India consuming a large number of carbohydrates will promote a large insulin release, increase glycogen storage, and increase protein repair. Even research has shown that 0.8 to 1.2 grams per 1 kilogram a carbohydrate intake of body weight maximizes glycogen synthesis and accelerates protein repair. However, this depends on the workout intensity. Excess carbohydrate can be converted to body fat.
Thus, 0.8g of carbohydrate per 1 kilogram of body weight is recommended safe for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a).
Muscle protein is degraded during exercise, thus the addition of a relatively large amount of protein to your post workout meal is necessary to help rebuild the structural aspects of the muscle. The body decreases its rate of protein synthesis and increases its rate of protein breakdown after the workout. However, the provision of protein and amino acid solutions has been shown to reverse this trend and is thus beneficial when taken post workout. Thus a good amount of 20 – 30 g protein should help with the same.
Post workout meals should be designed to promote the most rapid delivery of carbohydrates and protein to your depleted muscles, fats should be avoided during this time.
While post-workout meals should be rich protein and carbohydrate, this meal should be fat-free. As we all know fat slows down transit through the stomach, eating fat during the post-workout period may slow the digestion and absorption of carbohydrates and proteins.
Another important factor is to consider is the timing of this meal intake! Yes, it is important to have best sports nutrition plan as bad food intake time might lead to failure. It will be crucial to your health if you consume your post-workout meal immediately after exercise. As of now, we know that after exercise, the muscles are depleted and require an abundance of protein and carbohydrate. During this time, the muscles are biochemically “primed” for nutrient uptake to rebuild what it has lost.
This phenomenon is known as the “window of opportunity” as post workout meal is obviously window to opportunities. Over the time this course of the recovery period gradually closes and by failing to eat immediately after exercise, you diminish your chances of promoting full recovery. And if you wait too long which is wrong, the glycogen replenishment and protein repair will be compromised.
So, one should never neglect post workout nutrition – “Window of Opportunity”