Consuming the right nutrient after exercise, helps you achieve your fitness goals. When you're exercising your muscles use up stored glycogen for energy. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.
Your body tries to rebuild its glycogen stores, after your workout and regrow those muscle proteins.Eating the right nutrients soon after you exercise can speed up your recovery process, stimulate growth of new muscles and restore glycogen stores.
After your workout you need to consume adequate amount of protein to give your body the amino acids for repair and rebuilding the broken down protein. It also gives you the building blocks required to build new muscle tissue.Studies have shown that consuming 20–40 grams of protein seems to maximize the body’s ability to recover after exercise.
Carbohydrates are equally important in building muscles. They replenish the used up glycogen. Proper glycogen re-synthesis require you to consume 0.5–0.7 grams of carbs per pound of body weight within 30 minutes after training. Secretion of insulin which promotes glycogen synthesis, is stimulated better when carbohydrates and protein are consumed at the same time.
It’s recommended that you consume a combination of carbohydrates and protein as soon as possible after exercising because your body’s ability to rebuild glycogen and protein is enhanced after you exercise. Drinking plenty of water before and after your workout will ensure the optimal internal environment for your body to maximize results.
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