Many of us have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up, stretch, work the entire body, and even get in some cardio training as well. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.
What so many out there do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.
Refueling - nutrition is one of the last, but one of the most important, items to do after a workout. When it comes to nutrition, we consider that there are three main elements which have to be looked after:
A.Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a is almost universally helpful to kickstart muscle repair, recovery, and growth.
B.Branched-chain amino acids also known as BCAAs, containing , , and , are the most effective ways to be lean and strong for life. In cases of calorie restriction or during periods of long or intense exercise, catabolism of muscle tissue could occur when glycogen and blood sugar are not present in sufficient quantities to fuel activity. Amino acids via dietary protein become very important for any athlete, which studies have shown muscles prefer as a source for fuel.
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C.Fast Carbs are used in order to spare protein, replenish glycogen, spike insulin, and speed recovery. After a tough workout, your fuel of blood sugar and glycogen are low. Your body's first priority is correcting blood sugar balance and replenishing glycogen.
The article was exclusively written by experts of SouthFlorida Fitness Bootcamp, most trusted small group fitness coaching program.