There is no doubt that what we eat after a workout has a significant influence on the course of regenerative processes. Unfortunately, in terms of the qualitative and quantitative post-exercise meals, there are many conflicting opinions. Taking this into account I decided to prepare a list of the five most popular myths about nutrition should look like after the training session.
The post-workout meal should eat immediately upon completion of the exercise
The belief that after physical exertion is required immediately to provide a complete set of nutrients is quite skillfully stoked by the manufacturers of dietary supplements. It is known that no one will take with you to the gym beef with potatoes in order to consume a meal in the locker room while serving the special nutrient solution that is convenient and tasty. In practice, however, one does not really need to eat anything immediately after exercise.
It is worth knowing that the digestive tract immediately after your workout is not working at “full speed” by which the digestion and absorption of food are sometimes heavily impaired which is why a boost in testosterone production at that stage can improve your workout results. This does not mean of course that you should wait indefinitely to give nutrients. Just about 20 – 30 minutes for it to digestive functions have been significantly improved, and after this time you can eat easily digestible food. With heavier meals can withhold an additional quarter of an hour yet, but it should be borne in mind that too long a break (eg. Two hours) may hinder the proper course of regenerative processes.
Potrenigowy meal should eat no earlier than one hour after exercise
The theory that a post-workout meal should eat no earlier than one hour after your workout was recently broadcast by the die-hard enthusiast’s nutritional strategies based on intermittent fasting. Apparently, it allows you to optimize the ejection of anabolic hormones in the post-exercise period, and especially – growth hormone. In practice, however, lacks convincing evidence that such is the case. There are also indications that excessive withholding of food consumption, especially in a situation where for example. The practice was made on an empty stomach (which is often the diet based on the concept of intermittent fasting), which may have some negative consequences, making it difficult to maintain the desired balance between the phase catabolic and anabolic phase. I repeat once more, the meal is consumed exertional optimally about 20 – 30 minutes after training.
First, you need to eat carbs, then protein
Some time ago, popularized the view that during the post-exercise carbohydrate and protein products should be eaten separately. Providing an argument in favor of such a solution are theories that if you consume protein prematurely, it will be used as a source of energy, not the building blocks, so therefore in accordance with its biological role – will be wasted. Therefore, the optimal option is to be preceded intakes of protein consumption of carbohydrates, which supposedly allows you to compensate for energy losses, make glycogen and thereby create the right conditions for this to amino acids have been used in the synthesis of muscle protein.
The problem is that there is no research that would confirm that such a solution can not be behind the benefits attributed to it. What’s more, carried out on athletes scientific experiments indicate cellulose by combining in one meal of protein and carbohydrates obtained better anabolic response of the body than in the case in which these components are administered separately. Conclusion So perhaps suggest themselves …
A post-workout meal should contain carbohydrates
Sometimes you can meet with the recommendation suggesting the exclusion of carbohydrates from your post-workout meal. What is the purpose of this solution? Well, according to its enthusiast’s such treatment to optimize the secretion of growth hormone. As is well known because high-protein meals stimulate the production of somatotropin, a carbohydrate meal – weaken.
This relationship is actually quite a reasonable premise to consider the appropriateness of solutions discussed here. The problem is that there are data that suggest that in the post-exercise period, this mechanism does not work. In fact, research has been observed that the consumption of carbohydrate-protein meals after training does not impair the response from the growth hormone compared to that which occurs after meals of protein or in the event of total cancellation of the periodic consumption.