What we do in the weight room is only a third of what you need to do to reap the benefits of your training. Proper nutrition and proper rest are just as important. This week we are going to focus on proper post workout nutrition.
Research has proven that for about 30-60 minutes post workout, your muscle tissue displays more insulin receptors in the membrane than at any other time, meaning you can eat more glucose and protein as the uptake will be better than at any other time. If you miss this window of opportunity you will not get it back and you will not have the muscle tissue glycogen reserves as fueled up during your recovery period as you could have. The end result is a lesser performance next workout.
If you were able to digest all of that, for this weeks blog write what you think would be a good post workout meal and why. There is no right or wrong answer, I just want to find out where you are in your thinking.
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12 comments:
The main goal after working out is to supply your body with nutrients it needs to cover as well as the nutrients which facilitate protein synthesis within our body. Resistance training alone will also increase the body's rate of protein synthesis. Having a high glycemic sugar after you work out will spike insulin levels which transport protein, and taking in protein also speeds up the synthesis. Despite most believing that post workout nutrition should be mostly protein, the most effective meal would consist of mainly sugar with about half as much protein.
While milk is a good source of protein, it mainly consists of a protein called casein protein. This protein takes 7 hours to be fully processed in the body. The other protein source in milk, whey, is what many weight lifters supplement with. My personal view on post-workout nutrition is that it should contain a decent amount of sugar as well as whey protein. As little fat as possible. I usually drink about 40 grams of sugar through apple juice, and 25 grams of whey protein powder. Natural sources of protein are great to have at other times but because of the convenience, I resort to this.
-Jack Corbett
Protein is important to eat after a work out, though eating protein is important eating the wrong type is the same as not eating at all. If you eat whole foods that contain protein by the time your body is digesting this food it may be past the critical period to eat a post workout meal. it is also going to be important to eat carbs right after a workout.- Aaron Fensterheim
A good post workout meal would be a 32 oz. NY Strip Steak, a serving of mashed potatoes, one pixy stix straw, and a glass of whole milk. This meal provides all of the protein, carbohydrates, and glucose that the body needs even after an extremely intense workout.
-Max Simon
Post workout meals are very important for your body. Eating after workouts help build up the muscles you worked so hard for. Protein is very important to eat after workouts so i usually would eat a peanut butter sandwich and a glass of milk.
-Steven Rubin
The most important part of a post-workout meal would be a turkey sandwich, a chocolate bar, and a chocolate milk. These two choices provide protein (in the turkey), carbohydrates (bread) and glycongen (in the chocolate). However, I usually eat a chocolate protein bar, which gives me sugar and protein necessary to replenish my muscles.
Andrew Weinstein
a good post workout meal would be a turkey and cheese snandwhich with some kind of fruit juice. The turkey would be a lean source of protein and so would the cheese. Then the fruit juice would give sugar but it is a healthier sugar then candy or chocolate.
-mitch
a good post workout meal would be a turkey and cheese snandwhich with some kind of fruit juice. The turkey would be a lean source of protein and so would the cheese. Then the fruit juice would give sugar but it is a healthier sugar then candy or chocolate.
-mitch
A good post workout meal would consist of mainly protein and carbohydrates. these can be provided in any number of ways, some more beneficial than others. For example, while energy drinks or shakes provide the amount of protein needed, they give it to you in its raw form. The body absorbs nutrients much more efficiently when provided naturally, so a lean meat such as turkey or chicken would be ideal. While too much fat is bad, a little fat is necessary for your body and it helps in recovery. as for the carbohydrates, a pasta would be ideal. This would provide the necessary energy and sugar for the body because carbs are converted into glucose and other surgars as they are digested. Water should also be used to rehydrate the body after the workout.
-Matt Scherer
After working out, proper nutrition is important. It is good to get a lot of protien, some carbohydrates, and al ittle bit of fat. Milk, nuts of some kind, fruit, etc. Trailmix or protien bars might be a good idea.
-conrad austen
A good post workout meal is very important to reap all of the benefits from the workout. A meal that i would eat after is chicken and and a peanut butter sandwich for the protein and a glass of apple juice and milk for the sugar.
I belive eating protein is important to eat after a work out. However protein is not the only thing. I feel that eating something like grapes, strawberries, and anything else that has high glucose sugar is just as important. Also maybe some celery with some peanut butter. In addition to the source of protein.
However I usually only get the chance to eat a protein shake and whatever kinda of stuff the school is selling for lunch after workouts in 4th period.
- David S.
There are many things you could eat after a workout. Anything with proteina nd carbs will be good. Like a whey protein shake. I personally like to eat chircken breats.
Andrew Yi
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