In your quest to learn how to build muscle more effectively you'll probably encounter people talking about the post-workout nutrition window. We are going to look at this today and help you learn the facts on this topic, dispelling some of the common myths in the process.
Like most things in life, you tend to get best results when you keep things as simple as possible. When it comes to building a better body that rule is certainly true.
If you are a regular exercise enthusiast or trainer you may or may not have already heard people at your local fitness center or health spa talking about this. For a while it was simply a rumor, an almost mythical 'golden period' after a training session where your body would be able to make fantastic strides forward if you used the time wisely. It has since been proven to be a fact, of course, and today we're going to answer the most commonly asked questions. These include:
* How long does this golden window last?
* What type of foods should I eat in this period?
* How does this situation exist in the first place?
* What happens if you don't make use of the golden nutrition window?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
Your muscles are starving and they want to eat immediately. Whatever you decide to eat in this short period will be consumed as quickly as possible by your body. Try providing it with an already nutritious option and you'll notice that your body is able to make the absolute most of it.
The window itself is believed to last approximately 45 minutes after you finish a workout, meaning you have three quarters of an hour to get some food into your muscles.
It wouldn't make sense to eat some complex carbohydrates or any food type which is going to take the body 4-5 hours to break down...
The optimal post-workout meal is a combination of a whey protein shake, mixed with water for even quicker digestion, with some simple carbohydrates. The problem with simple carbs, of course, is that they are usually associated with fatty foods and it would be silly to eat junk food after a tough workout. So think about using a bowl of cereal or some fruit instead.
These provide your body with instant energy, which it's craving after you put it through the mill at the gym. It will do it's best to use absolutely everything you provide it with during this time, hence the term 'golden window', but the possibilities are magnificent if you focus on only providing it with healthy, nutritious food in the first place.
If you miss the window you probably won't realize it. It doesn't mean your workout was for nothing, it just means it could have been slightly better overall. People have been training for years now and still have no idea this even exists, so it's not going to be the end of the world by any means.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
Like most things in life, you tend to get best results when you keep things as simple as possible. When it comes to building a better body that rule is certainly true.
If you are a regular exercise enthusiast or trainer you may or may not have already heard people at your local fitness center or health spa talking about this. For a while it was simply a rumor, an almost mythical 'golden period' after a training session where your body would be able to make fantastic strides forward if you used the time wisely. It has since been proven to be a fact, of course, and today we're going to answer the most commonly asked questions. These include:
* How long does this golden window last?
* What type of foods should I eat in this period?
* How does this situation exist in the first place?
* What happens if you don't make use of the golden nutrition window?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
Your muscles are starving and they want to eat immediately. Whatever you decide to eat in this short period will be consumed as quickly as possible by your body. Try providing it with an already nutritious option and you'll notice that your body is able to make the absolute most of it.
The window itself is believed to last approximately 45 minutes after you finish a workout, meaning you have three quarters of an hour to get some food into your muscles.
It wouldn't make sense to eat some complex carbohydrates or any food type which is going to take the body 4-5 hours to break down...
The optimal post-workout meal is a combination of a whey protein shake, mixed with water for even quicker digestion, with some simple carbohydrates. The problem with simple carbs, of course, is that they are usually associated with fatty foods and it would be silly to eat junk food after a tough workout. So think about using a bowl of cereal or some fruit instead.
These provide your body with instant energy, which it's craving after you put it through the mill at the gym. It will do it's best to use absolutely everything you provide it with during this time, hence the term 'golden window', but the possibilities are magnificent if you focus on only providing it with healthy, nutritious food in the first place.
If you miss the window you probably won't realize it. It doesn't mean your workout was for nothing, it just means it could have been slightly better overall. People have been training for years now and still have no idea this even exists, so it's not going to be the end of the world by any means.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
About the Author:
About the author: Russ Howe PTI is the UK's most followed fitness instructor who teaches people how to build muscle and how to lose weight. Check out his free guide next to enhance your results in the gym.
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