Pre-workout and post-workout nutrition to gain muscle mass
Proper Post-Workout Anabolic Nutrition for Muscle Gains
If the body is not fed with the necessary micro and macro elements in time, then after a power load it will begin to destroy muscle fibers in order to restore the energy spent in training. The main question is: when and what you need to eat in order to grow muscles?
The topic of this article is the right post workout nutrition to increase muscle mass. In it you will find practical recommendations on nutrition so that it gives the maximum anabolic effect, that is, stimulates muscle growth.
In training, we are engaged in destroying our muscle fibers. The very process of growth and, therefore, muscle recruitment occurs during rest and recovery. And the correct post-workout nutrition will determine whether the construction of new muscles will occur and how effective it will be. Musculature is water and protein, which consists of a set of amino acids. Building muscle requires energy, protein, fat, and carbohydrates. And also micro and macroelements are needed, which act as catalysts, one might say accelerators of various processes occurring in the body.
One post-workout nutritional option is to consume food within 15-30 minutes of the end of your workout. These 15-30 minutes are called the carbohydrate or protein window. Many believe that during this time the body needs nutrients, which are used to store glycogen in the muscles. GLYCOGEN is a carbohydrate stored in the muscles (it is spent in training as energy).
- Some believe that this time is ideal for feeding the body with proteins that will be used to restore destroyed muscle fibers.
- Others believe that you need to eat carbohydrates because, as I said above, they will go to the accumulation of glycogen.
- As always, there is a third option. Trainer Alexander Pasko, a former bodybuilder, believes that it doesn’t matter what you eat during this “window”, because both proteins and carbohydrates will be used to restore the energy spent during training.
All these recommendations boil down to the conclusion that after training, you need to consume easily digestible food within 15-30 minutes. For example, it could be a gainer or a protein shake, or a few bananas. You can also safely eat a bun with kefir or milk. This post-workout nutritional regimen will definitely only help you gain muscle mass.
But there is another way of looking at this issue.
Proper nutrition after exercise
Experiments have shown that the post-workout window, in which nutrients are better absorbed, opens plus or minus for 24 hours. That is, after training, you need to consume abundant proteins, fats, carbohydrates and vitamins with minerals within 24 hours. Minerals and vitamins themselves do not directly affect muscle growth. They act as catalysts, their task is to stimulate the conversion of proteins and other nutrients into muscles.
That is, at the end of the workout, you can drink water, preferably mineral water, to restore the loss of water and minerals during the workout. And then at home after an hour or two, calmly eat carbohydrates, for example, potatoes or rice along with proteins (eggs, meat) and it would be nice to add vegetables.
Second meal after exercise
As you can imagine, you should have a full meal 1 to 2 hours after finishing your workout. That is, the diet should be protein and carbohydrates to restore energy. After 1-1.5 hours, you should have your second meal after your workout, which should consist mainly of proteins, especially if it is close to night. That is, the diet should consist of: cottage cheese, eggs, possibly chicken meat, but at night it is better not to, milk, protein shake. Everything for your taste and pocket possibilities.
Attention! If there is another 2-3 hours before bedtime after the second meal, then you will need to eat again.
Eating before bed
Scientists advise taking liquid food. It could be a protein shake. It is quite possible to eat casein protein at night. Or take 150-200 grams of fat-free cottage cheese, it essentially contains casein in its composition. In this way, you will aid in the recovery and synthesis of protein. Plus, the body needs energy to warm the body during sleep, maintain respiratory functions, and so on.
Why do you need to eat at night?
- Well, firstly, the body needs energy, as described above.
- Secondly, for growth, it is necessary to constantly maintain the prevalence of consumed energy over its costs. That is, in order for muscles to grow, you need to receive more energy than we spend. And as you understand, at night we also waste energy.
There are two ways out of this situation:
- There is every 2-3 hours, for this you need to wake up at night to eat and then go to bed. This is an option for bodybuilding fans. Poorly suitable for ordinary people.
- Take a sufficient amount of food before bed, which will take a long time to be absorbed. Carbohydrates will not work for us, as there is a risk that carbohydrates will be deposited in fat. Slow proteins like cottage cheese casein are a great option. It will gradually be released and provide our body with building material for muscles. By the way, this is important because the most intensively regenerative and growth processes occur when we sleep.
Further, during the day you need to eat abundantly. If your task is to gain muscle mass, then you need to consume more calories than you spend per day, otherwise there will be no growth. More precisely, it will not be as effective.
Eating after waking up
Breakfast is the most important part of the daily food intake ….