Overview
Post workout is a time period that is crucial for promoting muscle growth and enhancing recovery. Skipping the post-workout meal or eating the wrong macronutrients can compromise recovery and future gym workouts.
Nutrient Timing
The timing of your post-workout meal is critical for proper recovery. In a 2001 study conducted by the Vanderbilt University Medical Center, researchers found that ingesting protein and carbohydrates one hour after workouts was superior for protein synthesis, or the muscle growth process within cells, and muscle recovery rather than consuming carbs three hours later.
Protein
After exercise, protein synthesis decreases while muscle breakdown increases, according to sports nutrition expert John Berardi. This not only increases muscle loss but also impairs recovery. Adding protein to your post-workout meal can reverse this process, increasing protein synthesis and halting muscle breakdown. Research shows that ingesting 0.2 to 0.4 g of protein per kilogram of body weight post workout is effective for muscle growth and recovery.
Carbs
Carbs are the main source of energy for all types of exercise. After training, muscle glycogen, the stored form of carbs in the body, is depleted. Replenishing muscle glycogen with carbs post workout is vital for improving recovery and boosting protein synthesis. Carbs release the hormone insulin, which shuttles amino acids and carbs into muscles for muscle tissue repair, according to Berardi. Furthermore, replenishing muscle glycogen stores energy for the next gym workout. Take in 0.8 grams of carbs per kilogram of body weight post exercise.
Fat
The post-workout meal should be fat-free, according to Berardi. Fat slows down the digestion of protein and carbs, taking these important macronutrients longer to reach your starving muscles. Since you want to deliver protein and carbs as fast as possible to muscles, avoid fat after training.
Water
Exercise often causes dehydration, which can damper muscle recovery. According to research reported in the 1996 issue of “Medicine and Science in Sports and Exercise,” athletes should drink about 17 oz. of fluid every two hours during and after exercise until they are adequately hydrated.
(Source: f-r-3-e-d-0-m-c-o-m-e)
Update : I burnt only 2350 calories today I’m kind of pissed .I wasn’t very active I was studying so i was sitting for few hours.
My workout :
Insanity pure cardio and cardio abs.
Turbo fire hiit 15 and stretch 10 .
food intake 1350 .
My weight today was 123.4lbs I want to reach 122lbs so bad even if 122.99lbs i have never reach that number .
My workout for today
Yoga am for relaxation I always start my day with this workout 20 minutes it is more relaxation than working out .
Pure cardio insanity 40 minutes , tonight i will do the cardio abs 16 minutes and if i have time I will do hiit 15 from turbo fire . I will update my workout later .
If you consider yourself the queen of the stairclimbing machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. To avoid cheating on the calorie burn, remember to stand upright with your abdominals firm, and don’t lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running.
Minutes
RPE
0:00-5:00
Warm up, RPE 4-5.
5:00-10:00
Pick it up, RPE 5-6.
10:00-15:00
Getting warmer, RPE 6-7.
15:00-18:00
Go all out, RPE 8-9.
18:00-21:00
Recover, RPE 5-6.
21:00-51:00
Repeat minutes 15:00-21:00 five more times.
51:00-60:00
Cool down, RPE 3
From fitness magazine
(Source: hard-bodies)
Healthy snack
If you’re looking for a more substantial snack, try hitting the bagel shop for a whole-grain bagel. Packed with fiber, it’ll fill your tummy for several hours (stick to one half); smear on some reduced-fat cream cheese, and the little bit of fat will give this snack even more staying power. Recommended serving size: Half a bagel and 1 tablespoon reduced-fat cream cheese Calories: 200 Originally published on FitnessMagazine.com, January 2006.Half a Wheat Bagel with Cream Cheese
Healthy snack
“Usually when we’re on the go, we’re also stressed out,” says McLachlan. “And many of us want comfort food when we’re stressed.” That why McLachlan suggests chocolate-covered pretzels for those days when you’re in a comfort-food mood. Chocolate-covered pretzels are not nutrient-dense, so they’re not a good choice for a daily or even weekly emergency snack. But they do offer enough calories with little enough fat to fill you up and give you a feel-good food fix once in a while. Recommended serving size: 1 single-serve bag of chocolate-covered pretzels Calories: 130Bag of Chocolate-Covered Pretzels
