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THE SECRET TO POST WORKOUT STRESS

Posted On 2021-08-12

THE SECRET OF POST-WORKOUT SUCCESS: WHEN AND WHAT TO EAT

 

NUTRIENT TIMING

 

Nutrient timing is critical for any of us wanting to get optimal results from workouts or exercise or simply to maintain a healthy lifestyle. In laymen’s terms, nutrient timing means knowing what to eat and when to eat – before, during and after a workout. On a slightly more scientific level, the application of nutrient timing is split into 3 distinct phases:

 

  • energy phase – before and during a workout
  • anabolic phase – after a workout
  • growth phase – the rest of the day

 

PRE WORKOUT NUTRIENT TIMING

 

You need food to provide energy for any form of exercise or workout. But timing is critical when it comes to pre-workout nutrition. If you eat too early, the food will be digested and the energy gone by the time you get into action. Consuming food just before exercise will leave you full and sluggish and not give you the energy that you need to get the most out of training. Nutritionists and trainers recommend eating about 2 to 4 hours before a workout, although other factors such as age, body size, gender and metabolic rate may affect this ballpark.

 

PRE WORKOUT DIET

 

Knowing what to eat and how much before you exercise is crucial. For a muscle-building program, it’s generally recommended that for someone with a body mass of 68 kilograms, 1 gram of carbohydrate per kilogram of body weight 1 hour before working out should be consumed. If your meal is 2 hours prior to exercise, then this increases to 2 grams per kilogram of body weight. What should you eat? Namrata Purohit, an Indian fitness expert and Pilates instructor, explains:

 

“Exercising with a full stomach is not ideal therefore eating at the right time is important. Even an empty stomach can distract a person during workout. The major source of fuel for the body is carbohydrate therefore it is ideal to have something rich in carbohydrates. Therefore, one must have easily digestible carbohydrates that can help prevent hunger during exercise and give you energy.”

 

A good rule of thumb is also to eat a mixture of carbs and protein prior to exercise. Munch Measured Meals are excellent pre workout foods for the energy phase of nutrient timing and to optimize energy levels during training. Muscle Meals are high in both protein and carbs and are designed to promote muscle growth and pre-workout energy preparation, having a relatively high energy content of 520 calories.

 

GLYCOGEN DEPLETION

Nutrient timing is also fundamental after a workout. The same, simple rule applies – knowing when to eat and what to eat. Glycogen is a complex carbohydrate containing energy, 80% of which is stored in our muscles. At rest, glycogen is used to produce about 20% of our energy. During a workout, glycogen usage can increase to 85% or more and your glycogen levels need to be replenished.

 

POST WORKOUT NUTRIENT TIMING AND THE ANABOLIC WINDOW

 

The first 30 minutes after a workout provides a necessary opportunity to refuel your body with glycogen. These 30 minutes constitute the anabolic phase of nutrient timing, the so-called anabolic window – and not one that you can see out of. Besides glycogen depletion, during training, your muscles become slightly damaged and as they heal post workout, they become stronger. To facilitate muscle healing and to restock your glycogen, you need to eat appropriate carbs and protein within the timeframe of the anabolic window. This food is vital for

 

  • increasing protein synthesis
  • reducing the degeneration of protein in your muscles
  • replenishing muscle glucose

 

For a muscle-building program, nutritionists recommend eating 1 to 1.5 grams of carbohydrates per kilogram of body weight within the anabolic window. For a person weighing 68 kilograms, this translates to 68 to 102 grams of carbs immediately after exercise. Again, how much you need depends on the intensity of your workout plus the personal factors already mentioned.

 

EATING BEFORE AND AFTER TRAINING IS A MUST

 

Appropriate nutrient timing and exercise are the pillars of effective workout, muscle gain, and weight loss. Don’t skip food before or after exercise. Running on empty means you won’t have the energy for rigorous training and you also risk strains, sprains, stress fractures and other injuries from exercise-related fatigue. Forgetting to eat and drink after exercise also invites a host of health problems through the door. These include, but are not limited to, dehydration from lack of water and electrolytes, tiredness, reduced alertness and brain function due to lack of glucose, and muscle degradation. Hannah Norris, an expert nutritionist, explains one of the consequences of not eating after a workout:

 

"This reduces recovery to form stronger muscles. Sure, it isn’t the end of the world, but if performance, strength and body composition are your goals, you want to minimise this."

 

MUSCLE MEALS FOR POST WORKOUT BLISS

 

As a complete nutrient timing solution, Muscle Meals have been designed to promote muscle growth and post workout recovery, each with a relatively high energy content of 520 calories. Each Muscle Meal is weighed and measured to 50 grams protein and 50 grams carbs, ideal for muscle repair and to get your glycogen levels up. You can choose from Chimichurri Fillet, Moroccan Beef Mince, Teriyaki Pork Fillet, Egg Omelette with Smoked Chicken, and many more. Munch Measured Meals also offer Protein Juices, each with 20 grams plant protein and 27 grams carbs and coming in at 190 calories. These Protein Juices are ideal as a meal replacement and make a fantastic post-workout drink to counter dehydration. Muscle-up with Muscle Meals and Protein Juices and enjoy post workout bliss.

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