Post workout meal (shake) is necessary to take the first 20 minutes after practice to fill depleted glycogen and to provide essential nutrients for muscle growth and recovery.
To fill glycogen stores it is recommended the use of dextrose, maltodextrin, and more recently, and corn starch.
Dextrose or grape sugar is a source of quick energy. Entering the necessary amounts of these foods quickly fills your energy stores, stop the accelerated degradation of muscle tissue after physical exertion and promotes the incorporation of amino acids into proteins.
Maltodextrin is a polymer of D-glucose (grape sugar). Due to its glycemic index, carbohydrates are slowly released into the bloodstream, and as a result, the optimal full glycogen stores in the muscles and the liver, which directly stimulates the release of insulin, which affects the increase of muscle mass by providing fast transport of amino acids to hungry muscles.
Carbohydrates from corn starch are long chain, high molecular weight, which allows them to pass through the digestive system much faster than carbohydrates from other sources. The important role of carbohydrates from corn starch is that it rapidly transports nutrients and proteins to the muscle cells.
Immediately after training (in the first 20 minutes) is a very important to take protein, for inciting anabolism and recovery of muscles, therefore the quality of the protein is crucial. The best choice would be isolate or milk protein hydrolyzate, whey, because it is likely to absorb into the muscle tissue and contains more of the BCAA (branched chain amino acids) than the other protein sources.
BCAA plays an important role because immediately after training stimulates the pituitary gland, thereby stimulating secretion of growth hormone, which helps build body mass without the fat.
Glutamine is an amino acid, which is the most common in skeletal muscles – 61% of the muscles is constructed by glutamine. 19% of glutamine is composed of molecules of nitrogen; glutamine represents the main carrier of nitrogen to the muscles. After a hard workout glutamine reserves are used up dramatically, which has a very negative impact on the strength, reduced endurance, regeneration and weaken the immune system.
Creatine in muscle tissue plays a role as a reserve energy, as it supports the recovery of molecules of ATP that are used when muscles are working. Creatine also neutralizes lactic acid and thus prevents muscle fatigue.
Imagine for a moment that you did today one of the best workout for your hands. You’re lucky that the training was good and go take a shower and now home for a good rest. For about two hours, mom will end up lunch and then you will be eating. Sound familiar?!
It is true that a lot of bodybuilders are treating this in such a wrong way because they are ignoring a terribly important PWM (Post workout meal) or a nutritious meal immediately after training.
It is not only important to eat to gain muscle mass, it is important to know what, how and when.
And we can say that this is the most important of all meals we consume during the day.
After a strong and high-quality training, the muscles are exhausted, blood sugar dropped sharply and begins catabolism or muscle breakdown. The only way to stop this negative process and the launch of an anabolic (muscle building) process is to enter those foods that after training are most needed.
The studies have shown that the necessary storage is very important, ie. , compensating for the lost glycogen levels most pronounced immediately after training. In addition, this is the time when the body sees drastic increasing and accelerating of the process of protein synthesis, or the process of reconstruction and construction of new muscle fibers. Is it reasonable to just provide the body with what he at that point needs the most. Yeah, do not wait for my mom’s lunch or after training first go with friends in a cafe, and the like.
Sports studies have also shown that eating carbohydrates immediately after training, increases levels of the hormone insulin, which is one of the main hormones responsible for the growth of muscle mass with growth hormone and testosterone.
Taking carbohydrates drink immediately after training, raises insulin levels and prevent unnecessary degradation of muscle, putting them in a state of positive nitrogen balance. Period after training is the most ideal for the absorption of creatine and amino acids; utilization is then far greater than as at any other time of day.
Now let’s see how it should look and what it should contain, quality meal after trainings. The first ingredient is water; our muscles are 80% water. During the training, losing large amounts of water from the body, to perspiration (which protects the body of the organism from overheating), and muscle contraction as the water used in the process of combustion of glycogen stores for energy (ATP – adenosine-tri-phosphate), and lowering the operating temperature of the fibers themselves.
Many bodybuilders do not realize the importance of re-hydration (water intake) during and after training. Not taking the water, we can lose up to 20% power and energy needed for training. Moreover sweating causes losing large amounts of water for our blood clots, and thus increases the blood pressure, because the heart has to pump to boost the pressure to manage to squeeze blood thickening in all arteries, especially in the fine capillaries, and there to provide enough oxygen in it the smallest muscle fibers.
We need 4 ml of water per 1 g of carbohydrate, in order to compensate for the body and stored glucose (glycogen).
Another important component of carbohydrates. We have already told why they need to be consumed after training, but now let’s see what and how much. Maltodextrin and dextrose are the best kind for this meal and they are usually components mixes into protein products to increase the mass. Their absorption is the fastest, which means faster compensate for the lost glycogen reserves.
Depending on the speed of our metabolism and the intensity of the performed training, should be between 0.5 to 0.7 grams of carbohydrates for every pound of body weight (eg. If you have 180 pounds you should take 80-120 grams of carbs).
Protein Protein Protein.
Nothing without proteins, proteins are the building materials. Immediately after training, the body can use and incorporate up to 50% more protein than at any other meal. Protein synthesis is then the highest and hungry muscles are absorbing protein and amino acids such as sponges.
Like carbohydrates, and proteins have several types (whey, soy, milk, eggs, meat, etc.), It is good to know which one is the best after training. Of course out of all the protein sources the best in whey, and especially now whey protein or milk whey, which is ionized and microfiltered and thus most suitable for rapid entry through the cell membranes of muscles. How much we need ; again depends on metabolism, body weight, but mostly around 40-70 grams.
Last ingredients, but not less important are vitamins, minerals and trace elements. This is especially true of vitamins C and E. They are known as antioxidants (removes waste substances that occur in the muscles) and at that moment the most important, because they relieve the body from free radicals, however, with chromium and lipoic acid, helping the fast reconstruction of damaged muscle fibers .
There are already industrial ready-mix with all the necessary ingredients in a certain respect, but we can make ourselves a combination of materials that we already have at home in the ratio that is adapted to our level of training and body weight.