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.

Comments

Others Also Read This!

5 Produk Kurus Di Watsons: Jom Kita Review Bahan- Bahan Yang Terkandung Dalam Produk

5 Produk Kurus Di Watsons: Jom Kita Review Bahan- Bahan Yang Terkandung Dalam Produk Adakah anda antara orang yang pernah beli produk kurus sebab terpengaruh dengan iklan atau testimoni kawan-kawan? Beli tapi kenapa ya tak kurus-kurus? Okay takpa sis, kita try pulak produk lain. Produk X ni orang cakap bagus, maka korang pun terpengaruh lepas tu beli lepas tu tak nampak result. Frustrating kan? Badan tak kurus pun, yang kurus tu dompet uols je. Produk kurus memang sentiasa laku sepanjang zaman. Kat mana-mana pun ada jual, banyak sangat kat pasaran. Tapi macam mana kita nak tau yang mana okay, yang mana tak okay dan bazir duit je nak beli? Ha, kenalah jadi pengguna yang bijak sisturs & brother sekalian. Ambik tahu apa bahan-bahan yang terkandung dalm produk tu, fahami macam mana produk ni membantu untuk menurunkan badan. Baca: Kenali Bahan Lazim Yang Terkandung Dalam Produk Kurus Atau Fat Burner Barulah kita tidak senang terpengaruh dengan iklan at...

Strawberry Park Resort Cameron Highlands - Secluded Sanctuary For Introverts

Strawberry Park Resort Cameron Highlands - Introvert's Perfect Sanctuary Picture credit: https://strawberryparkresorts.com/ I'm always on the hunt for an introvert's getaway. As you can probably tell, I love misty mountain retreats. The tranquility, cool crisp air, breathtaking view, the seclusion are just 😍 perfect for introverting. I chanced upon Strawberry Park Resort while staying at SunLight Suite during my last trip to Cameron Highlands. I was admiring the night view from Sunlight Suite's compound when I saw a well-lit area on the adjacent hill and remembered thinking to myself "Hmm, that looks like an expensive place....but I gotta check it out!" As it turns out, it wasn't that expensive considering the comfort, the facilities, and the invigorating environment. Hotel Booking I booked through Agoda for a 3-day 2 nights stay, without breakfast for RM720+. Before my trip, I emailed the resort for booking confirmation, coz you know how sometimes A...

Otot Lagi Berat Daripada Lemak?

Otot Lagi Berat Daripada Lemak? Pernah tak korang hadapi situasi macam ni. Bersenam dah all out, membanting tulang dan tenaga di gym. Dalam semangat nak lose weight tu, timbang diri setiap jam, setiap hari! Disebabkan dah berabis workout dan mengamalkan diet rumput rumpai, korang pun expect berat turun kan? Tiba-tiba bila naik atas penimbang tu, berat tak turun pun. Maintain je. Kadang-kadang lagi teruk. BERAT NAIK PULAK!! Bila terjadi perkara macam ni, korang pun berjalan perlahan-lahan ke sudut bilik, dan mengerekot di dalam bilik yang gelap sambil mengenang nasib. Sangat mematahkan semangat, berkecamuk jiwa dan raga. I know. I've been there. CPPS pun pernah mengalami perkara yang sama Workout dah betul, diet pula calorie deficit. You have done everything right but your weight INCREASED! Rasa nak putus asa dan minum racun rumpai. Kemudian ahli keluarga, PT atau kakak cleaner gym dengan penuh rasa kasihan cuba memujuk. "Hey! don't worry. You are gainin...

3 Produk Meal Replacement Di Watsons

3 Produk Meal Replacement Di Watsons Image: Unsplash/ Derick Mckinney Adakah anda sedang cuba menurunkan berat badan tetapi sukar untuk mengawal pengambilan kalori harian? Atau anda seorang yang sentiasa sibuk, sering skip meals , dan sukar untuk mencari makanan yang sihat dan seimbang dek kerana jadual seharian yang padat? Meal replacement mungkin adalah jawapan yang anda cari. Apa Itu Meal Replacement ? Meal replacement adalah pengganti makanan yang secara amnya, mempunyai kiraan kalori sekitar 200–400 kalori dan mengandundi protein, serat serta vitamin dan mineral penting yang mencukupi. Apa Perbezaan Meal Replacement & Protein Shake? Meal replacement shake dan protein shake mempunyai kegunaan dan manfaat yang berbeza. Meal replacement - Bertujuan menggantikan makanan anda supaya ia mesti mengandungi nutrien penting (karbohidrat, protein, lemak, serat, vitamin dan mineral) Protein shake - bertujuan untuk mencukupkan atau menambah protein dalam pemakanan seharian...

Perlukah Meal Replacement Untuk Kurus?

Perlukah Meal Replacement Untuk Kurus? Image: Unsplash/ Nature Zen Sedar tak sedar, kita dah masuk bulan Ogos, 2022 tinggal 4 bulan saja lagi. Sesiapa yang berazam untuk kurus tahun 2022, sudah tercapaikah azam tu? 😋 Bila kita nak mengurangkan berat badan, 80% adalah pemakanan dan 20% senaman tapi percayalah, 80% pemakanan tu yang paling susah nak buat. Betul tak uols? Diet asyik ke laut dalam saja dan sukar untuk mengawal pengambilan kalori seharian. Ramai yang cuba kurus dengan mengambil meal replacement tapi perlukah meal replacement untuk kurus? Baca: Nasi Penyebab Kegemukkan? Apakah Itu Meal Replacement ? Meal replacement adalah pengganti makanan yang secara amnya, mempunyai kiraan kalori sekitar 200–400 kalori dan mengandungi protein, serat serta vitamin dan mineral penting yang mencukupi. Macam Mana Minum Meal Replacement Boleh Kurus? Konsep meal replacement ni adalah untuk menggantikan makanan biasa anda dengan minuman rendah kalori yang kemudiannya membantu...

Jelly Belli

Search This Blog