Whether you’re trying to get ripped or maintain your sleek physique, boosting lean muscle mass is key. But to maximize your efforts in the gym, it’s crucial to give your post workout nutrition regimen the attention it deserves.
Considering that March is National Nutrition Month, it makes it the perfect time to focus on nutrition basics, especially after a workout.
Celebrating National Nutrition Month
National Nutrition month, an annual campaign created by the Academy of Nutrition and Dietetics, aims to put the focus on good nutrition, stating that it doesn’t have to be restrictive or overwhelming.
Small goals and changes can have a cumulative effect.
Every little bit (or bite!) of nutrition is a step in the right direction. So, in celebration of National Nutrition month, we’re diving into the importance of post workout nutrition and how you can enhance recovery and boost lean muscle mass…at the same time.
Post Workout Nutrition Strategy Considerations
Exercise can be very catabolic. This means that the stress you place on your body during a workout results in muscle fiber damage and leads to the depletion of nutrients for fuel. When you train, your body utilizes blood glucose and muscle glycogen; as a result, it must replace these stores to return to homeostasis effectively for recovery. In other words, after a serious training sesh, your body is pretty much running on empty.
For exercise recovery to be effective, you must consume carbohydrates (to restore glycogen and blood glucose levels) and protein (to provide your body with essential amino acids). This not only encourages cellular turnover, but also aids in the repair of muscle tissue.
The good news is that a well-managed nutrition plan can be effective in accomplishing all of this, but details do matter. To accomplish post workout recovery properly, you must time your post workout nutrition strategically. This means eating within about an hour of finishing your last rep and also consuming the right kind (and amount) of macronutrients.
What are the right amounts of post workout macronutrients?
A good ratio of carbohydrate to protein for a post workout meal is between 3:1 or 4:1 carbohydrates to protein. This means that for every three to four grams of carbohydrates, you should consume 1 gram of protein in your post workout meal. For example, your meal could include a chicken breast (protein) and sweet potato (carbs).
Meal prep and planning ahead is key, but one of the biggest challenges people face when it comes to post workout nutrition is simply preparing these foods in advance. That’s where supplements come in handy. Combining a scoop of your favorite protein along with fruit also makes a great choice for kick-starting muscle recovery after a training session, especially for those on-the-go.
Crush Your Post Workout Nutrition with YOLKED
It doesn’t matter if you have a meal or a shake after your training session, maximize how your body utilizes that protein by including YOLKED® as part of your post workout nutrition strategy. Not only has YOLKED been clinically shown to increase muscle mass, size and strength, it has also scientifically been shown to enhance muscle recovery!
Whether you’re a serious athlete or a recreational fitness fanatic, if you want your body to recover and perform at the peak of its potential, the nutrients in YOLKED can help you get there.