BMI for Nutrition faster the protein and carbohydrates get to nutrrients muscle, the better Essential post-workout nutrients chances for muscle Easential and nutrienfs. For example, endurance sports cause nutrienhs body Hormone imbalance and mood swings BMI for Nutrition more glycogen than resistance training. Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise. In addition to drinking fluids, electrolytes including sodium, potassium, calcium, magnesium, and chloride are critical for muscle and nerve function and for regulating fluid balance.

Essential post-workout nutrients -

The problem is that people fail to invest in the other important commodity that, in combination with exercise, yields the biggest returns. Now I could write a dozen articles focused on straightening out the nutritional problems of the world.

In this article today, I intend to focus on what is, in my opinion, the most important aspect of exercise nutrition—eating during the post-workout period. The knowledge of how to eat during this time will maximize your efforts in the gym and yield the biggest returns on your time investment.

Exercise, both strength and endurance training, is responsible for countless health and aesthetic benefits. However the exercise itself is a significant physiological stressor.

Perceived symptoms of this " stress " are often mild and include muscle soreness, the need for extra sleep , and an increased appetite. These symptoms let us know that the exercise has depleted the muscle's fuel resources, caused some minor damage, and that the muscle is in need of replenishment and repair.

While the words depletion and damage may sound like negative things, they're not if they only stick around for a short period of time. You see, these changes allow the muscle to adapt by getting better at the exercise demands placed on it.

Therefore if you're doing endurance exercise, the muscle will become depleted and damaged in the short run, but in the long run it will super compensate, building itself up to be a better aerobic machine.

And if strength training is your thing, you'll tear down you're weaker muscle fibers in favor of building up bigger, stronger ones. In all cases, exercise essentially tears down old, less adapted muscle in order to rebuild more functional muscle.

This phenomenon is called remodeling. While the remodeling process is much more complex than I can describe here, it's important for me to emphasize that this remodeling only takes place if the muscle is provided the right raw materials. If I plan on remodeling my home I can hire a guy to tear down a couple of walls, a guy to clean up the mess, and a guy to come in and rebuild better walls than the ones that came down.

But if I don't give that guy any bricks, how's he going to get anything done? If I don't give him the bricks, all I'll have in the end is a much smaller, unfinished house. The same holds true with exercise remodeling. In particular, during the exercise bout and immediately following it, exercise breaks down our muscle carbohydrate stores and our muscle protein structures.

Then, the immune system comes in to clean up the mess. And finally, signals are generated to tell the body to rebuild. However, as I hope you can now see, without the proper protein and carbohydrate raw materials, this building can't take place.

You'll be left with muscles that never reach their potential. So with this analogy, I hope it's obvious that this post-exercise period is not a time to take lightly. Remember, you spent a significant amount of time in the gym breaking down the muscle for a good reason.

You want it to be better adapted to future demands. So to realize full return on your time investment, you need to give the body the raw materials it needs, namely protein and carbohydrates. As I mentioned earlier, all trainees male or female , regardless of their chosen mode of exercise, must take their post-exercise nutrition seriously in order to provide the muscle with the raw materials it needs.

As all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. However any ol' amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. For example, if you weigh pounds, your protein intake can range from 20 to 24 grams post workout.

From its position stand on nutrient timing, the International Society of Sports Nutrition says that consuming 0. According to the University Health Services at the University of California Berkeley, you should drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

In 1 hour of exercise, your body can lose more than a quart of water. It is not plausible to recommend a standardized fluid replacement because everyone has different variables in their bodies and workouts, says the American College of Sports Medicine.

The most natural hydration fluid you can drink is water. However, if you have an intense workout session or exercise for more than 2 hours, you should drink a beverage containing electrolytes, preferably a mix of sodium, potassium, magnesium, and chloride, offered in many of these top-rated post-workout recovery drinks.

This helps replace the minerals lost when you sweat. Here are some additional hydration tips. When to eat your post-exercise meal depends on your workout and your goals. Most likely, you will need to go through some trial and error to find what works best for your body.

That said, researchers do provide some general guidelines. For instance, if you perform intense weight resistance workouts to increase muscle size, you may want to consume 20 to 30 grams of lean protein and 30 to 40 grams of nutritious carbohydrates as close to your post-workout as possible. For lighter cardio workouts, they suggest eating a well-balanced meal with the same ratio up to 1 hour after exercising.

Keep in mind that some research suggests that the anabolic window diminishes without adequate carbohydrate and protein intake. The most critical factor, though, in your post-workout meal is not necessarily nutrient timing but just ensuring you are eating the right foods for your fitness goals.

Here are some additional guidelines to consider when planning your post-workout meals including how much of each macronutrient to consume. At a minimum, you should replenish your glycogen stores with carbohydrates within 2 hours of exercise.

The same journal also recommends consuming a protein mixed with your carbohydrate, in the form a supplement or whole foods within the 2-hour period.

In the study, researchers discovered that a minute cycling session resulted in a much greater glycogen re-synthesis when carbohydrates were paired with protein consumption than when compared with ingesting a calorie-equated, carbohydrate-only solution within the 2-hour window.

Waiting 3 hours post-exercise did not increase glycogen synthesis. According to the American College of Sports Medicine, you should drink 23 ounces of fluid for every pound of weight lost when you exercised between the time you first workout and 1 to 2 hours before you start your next workout.

Options include a sports drink, coconut water, or an electrolyte supplement available in a pill, powder, or capsule form. Discovering which nutritious foods work best for your body post-workout is often done through experimenting.

You can try different whole foods , packaged liquids, and whey proteins and see how your body responds. But you should strive to have a nutritional strategy in place for each exercise session so that your body can properly recover. For any questions on nutrition techniques and timing, it may help to speak with a registered dietitian or another healthcare provider.

After a workout, you should limit your intake of processed foods and opt for whole grains, lean proteins, and healthy fats. Remember, you are refueling your body and it will be best served focusing on whole foods.

Not eating after a workout can lead to decreased future workout performances, fatigue, low mood, and brain fog. While skipping a post workout meal after one workout, will not cause long-term damage, developing a pattern of skipping eating could impact your mood and energy levels as well as potentially keep you from reaching your fitness goals.

Just like foam rolling or wearing recovery shoes , eating after a workout is key to a sustainable fitness routine. Consuming the right foods helps your body recover faster, improves your performance in future workouts, replenishes glycogen storage, benefits muscle repair, and provides overall hydration of lost electrolytes.

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? J Int Soc Sports Nutr. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing.

Journal of the International Society of Sports Nutrition. Harvard Health. The importance of hydration. The National Academy of Sports Medicine. The second scoop on protein: When, what and how much? van Vliet S, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption.

Kerksick, C. et al. J Int Soc Sports Nutr 15, 38 University of California Berkeley Health Services. Fit facts. ACSM's Health and Fitness Journal. Exercise and fluid replacement. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis. Sports Med - Open.

Jäger, R. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA.

Nutrient timing: a garage door of opportunity? van Loon LJC. Role of dietary protein in post-exercise muscle reconditioning. Nestlé Nutrition Institute Workshop Series. Vol KARGER AG; If you do eat something processed, be sure to check out the list of ingredients. Spicy foods are also best to avoid after workouts.

Foods that are prepared with hot spices like chili peppers or cayenne contain a potent ingredient known as capsaicin, which is an irritant to our bodies. Spicy food stimulates the digestive system and can cause heartburn and digestion issues , especially after your body has used up energy during a workout.

Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats.

They can be very deceiving since they are marketed toward athletes, yet most of them are loaded with unnecessary sugars, making them a poor option post-workout.

Alcohol is a big NO after workouts. It might sound fun to grab a celebratory drink after crushing it at the gym, but alcohol slows down the repair process of exercise-induced muscle damage by inhibiting the production of certain hormones that are used to help, like testosterone.

Alcohol is also a diuretic, so when you are already dehydrated after a workout, this will only delay the recovery process more. Ultimately, what you eat really plays a huge role in your recovery time after workouts, as well as your overall well-being.

There is no specific diet or superfood that is right for everyone, so be sure to do your own research and find out exactly what works best for you so that you can continue to successfully fuel your body while maintaining an active and healthy lifestyle.

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Because of the convenient online format for both programs, you can earn your degree on a schedule that fits into your busy life. This blog post was written by guest contributor Sarah Hart of You Cook Beautiful. Sarah is a recipe developer and blogger in Grand Rapids, Michigan.

You can follow her on her Instagram youcookbeautiful. Program M.

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