Nutrient timing and partitioning is essential to have a very good body and to feel great about yourself.
Many people, especially newbie’s, don’t really know what to take after a good workout.
And If it is your case, you may want to read what will be indicated below, to optimize your training.
1# Don’t Eat Fats Right after your Training
Fat intake will slow your digestion and your absorption of proteins and carbs. Your muscles will take more time to recover.
Studies have shown that eating fat after your training will reduce your human growth hormone levels by half of what levels were after fasting.
And this will occur as soon as you ingest more than 5 grams of fat after your workout.
So next time, only eat proteins and carbs, and everything will be alright for you.
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2# Don’t Eat Solid Foods
You need to eat foods that are very easy to digest. To go even further, having is liquid meal is the best thing you can do for nutrient targeting.
Of course you will be able after to eat a solid meal. Don’t get me wrong. But you will have at least to wait 1 hour before doing so.
If you truly want to eat something solid after your training because you don’t want to have a liquid meal (protein shake, raw eggs…) eat simple foods that will digest very fast, like white eggs and fruits.
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3# Don’t Eat only Carbs
Carbs are good for replenishing your glycogen stores.
But if you want to have a good recovery, you absolutely need to eat proteins. Period.
Carbs won’t build new muscle tissues. Proteins will.
Having at least 30 grams of proteins after your training is very important, inasmuch as without proteins, it would be impossible for you to repair, maintain and build new muscle tissue.
Proteins will also help you to be in a positive nitrogen balance state, allowing you to be in an anabolic state.
You will then be able to build more muscle.
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