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Why Post-Workout Nutrition Is Important


I have always emphasize taking protein post-workout. And I usually recommend whey protein as it is one of the fastest absorbed and gentle on the stomach.

Why the importance?

See, protein is like food for your muscle. When you work out, your muscles need food for growth and recovery (protein synthesis)

And why must you keep your body in a positive protein balance?

Because if you don't, your body will break your muscles down for protein (catabolic process) that results in muscle loss.

The goals of post-workout nutrition is to minimize post-workout muscle breakdown, and stimulating protein synthesis. 

These two effects result in greater total muscle growth.

Taking protein after workout stimulates muscle protein synthesis, which halts muscle breakdown and initiates muscle growth. 

Here's the trick, you must consume your post workout protein within 1-2 hours after your workout. 

How much should you take?

A commonly cited study showed 20 grams of post-workout protein stimulated maximum muscle protein synthesis in young men. But this is not true for everyone.

Protein metabolism is affected by few things:
  • How much muscle you have. The more you have, the more amino acids your body needs to maintain your musculature.
  • How active you are. The more you move around, the more protein your body needs.
  • How old you are. The older you get, the more protein your body needs to maintain its muscle.
  • Your hormones. Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. If your body have high levels of these anabolic hormones, it will utilize protein better than someone with lower levels.
Some people say carbs is the new evil. 

It's not true. You need insulin (which is triggered by dietary carbs/glucose) for muscle building because it is an anti-catabolic agent.

It reduces the rate of muscle breakdown. 

When you are building muscle, make food your best friend, not enemy. Carbs or fat does not make you fat, overeating does. 

Like they say, muscle building is not all about gym or working out. It's 70% diet and only 30% food.


Click this article to read more on post-workout nutrition. Or this and this for info on whey protein.
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