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.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
If you have been using the gym for a while this is probably a phenomenon you have already heard about. Rumor has it there is a golden window after your training session where your body is able to make the absolute most of the food you provide it with. There are probably a few questions you'd like to ask about this, most notably:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* How does this situation exist in the first place?
* What's going to happen if you miss it?
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 magic muscle building window closes after just forty five minutes so we want to be trying to provide it with all the nutrition it needs within that time.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
During this small post-workout period our body will work to make the most of absolutely any food we provide it with. But if you make an effort to provide it with only options which are healthy in the first place you practically double your success rate here in one easy move.
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.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
If you have been using the gym for a while this is probably a phenomenon you have already heard about. Rumor has it there is a golden window after your training session where your body is able to make the absolute most of the food you provide it with. There are probably a few questions you'd like to ask about this, most notably:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* How does this situation exist in the first place?
* What's going to happen if you miss it?
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 magic muscle building window closes after just forty five minutes so we want to be trying to provide it with all the nutrition it needs within that time.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
During this small post-workout period our body will work to make the most of absolutely any food we provide it with. But if you make an effort to provide it with only options which are healthy in the first place you practically double your success rate here in one easy move.
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.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
About the Author:
About the Creator: Russ Howe PTI is the UK's most followed fitness instructor who shows men and women how to build muscle and how to lose weight. Check out his free guide next to enhance your results in the gym.
