Posts Tagged ‘Post’
March 21st, 2010 | 
Author: post- workout nutrition . IMG_8178. it was such a glorious day yesterday! and i am fairly certain today is the same, yet i haven’t ventured outdoors just yet
Posted in Nutrition | 
Tags: A Glorious Day, Drink Had, Fairly Certain, Glorious Day, Nutrition, Post, Post Workout, Same, Ventured Outdoors, Workout Nutrition | 
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Note that it is entirely possible to concentrate more calories into your post- workout recovery period, and still achieve a net calorie deficit for the day. Just slightly downsize meals during your less-active hours
Posted in Recovery |
Tags: A Net Calorie, And Still, Entirely Possible, Hours, Net Calorie, Post, Recovery, Your Less Active |
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Q: Is it important to eat straight after a workout and, if so, what sort of food should I be eating to support muscle recovery and growth?
A: What you do immediately after your workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. For instance, protein synthesis is enhanced and carbohydrates are converted to glycogen up to 125% more efficiently immediately after a workout. Studies also indicate that a decent carb/protein ratio meal immediately after the workout will enhance insulin and growth hormone levels. If you’re not taking advantage of these conditions, then you’re cheating your potential.
Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs. Thirst is not an indicator of your water needs at this stage. Not only will water keep you hydrated, but also this amazing liquid is also crucial in the formation and release of ATP. And every gram of carbohydrate that is stored as glycogen in the body requires 4 mls. of water to do that job. So, the first thing to do post workout is to get plenty of water into your body.
The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High Glycemic index fruits like bananas are also a great choice.
Protein is utilized up to 50% more efficiently immediately after a workout. So, why wouldn’t you get 30-50 grams of quality protein into your system at this time? With just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut.
Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post workout carbs and protein in the form of liquid supplementation is the smartest, and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a flask and put it into your gym bag before you head to the gym. Then you’ll be able to chug down those vital nutrients straight after your workout ends (yes, even before you hit the showers). That way you’ll give your body the rebuilding tools it needs exactly when it needs them. Then watch your body grow.
Source: http://www.bodybuildingtoday.com/index.php/q&a/post-workout-meals-don-t-leave-muscle-on-the-table.html
Universal Nutrition Torrent?
Posted in Nutrition |
Tags: A New Standard, Activator, Anabolic, Muscle Mass, New Standard, Nutrition, Post, Though Often, Universal Nutrition, Workout Anabolic, Workout Nutrition |
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Posted in Nutrition |
Tags: Account For, And There, And Women, Between Men, Biggest Determing, Most People, Nutrition, One Big, Post, Psychology Difference, The Single, Their Post, Workout Nutrition |
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Pre- workout nutrition . Studies have shown that consuming a protein type supplement before weight training greatly increases your post workout energy expenditure over consuming a carbohydrate supplement.
Posted in Nutrition |
Tags: A Protein Type, Body, Greatly Increases, Have Shown, Means, Nutrition, Post, Protein Type, Supplement Before, Workout Energy, Workout Nutrition, Your Post |
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Is it rapid loss of weight or a… alt text Losing Weight Post-Pregnancy. The most difficult part post-pregnancy is to lose all the weight gained during pregnancy
Posted in Weight Loss |
Tags: A Alt, Happens, Lose All, Losing, Most Difficult, Part Post Pregnancy, Post, Through |
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Is it rapid loss of weight or a…
Posted in Weight Loss |
Tags: A Alt, Gained During, Happens, Happens Alt, Lose All, Losing, Part Post Pregnancy, Post, Through |
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Fat doesn’t play a big role in post- workout recovery , and eating too much fat after a workout won’t help your weight control or fitness endeavors. Only 15% (or less) of your post- workout calories should come from fat—that’s less than 10 …
Posted in Recovery |
Tags: A Big Role, Big Role, Come From, Control Or Fitness, Fat After, Fitness Endeavors, Help Your, Post, Recovery, Weight Control, Workout Recovery, Your Post |
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Do you want to put your workout results on steroids? Then take a close look at your post workout nutrition. By doing so, your fitness performance will soar.
What you consistently ingest into your body immediately following your workouts will significantly impact your fitness performance. Most weekend fitness warriors don’t pay much attention to what goes into their mouths following a heavy cardiovascular, or strength workout.
If you want more effective fitness results, then I have a huge, scientifically researched workout tip for you. Post workout nutrition drinks containing protein are better at improving workout performance.
This cutting edge fitness tip is backed by a recent research study that divided two cycling groups into a carbohydrate only post workout drink group, and a carbohydrate/protein post exercise drink group.
The results of the study indicated liquid carbohydrate and protein supplements given during a six hour post exercise recovery period helped the subjects better maintain subsequent time trial performance, and power output, compared to the carbohydrates only testing group.
The bottom line of the whole study revealed post workout nutrition, comprised of both carbohydrates, and protein, helped decrease fatigue levels, and increase fat oxidation in the subjects tested.
This little fitness tip has been proven to really help fitness enthusiasts workout harder. All that is necessary is to consume a combined carbohydrate/protein post workout drink immediately after your cardio, or strength workout.
Alternatively, if post workout nutrition drinks are not for you, you can consume carbohydrates like fruit, and protein such as chicken immediately following your workout.
Just incorporate this one simple nutrition tip, and watch your fitness performance soar.
The important aspect of ingesting carbohydrates, and protein immediately following a workout is to get the physical recovery process moving. It is important to replenish your glycogen reserves in order to get ready for the next workout.
The protein consumed will assist the muscle recovery process. Your main goal after a hard workout is to get ready for the next training session, in which you can surpass the intensity of the previous workout session because you are fully glycogen loaded, and recovered from the previous training session.
Give your fitness results a big boost by following this powerful post workout nutrition tip. It is simple to follow, and has been shown to work in scientific studies. Why not incorporate it into your fitness program?