The right kinds of foods after the workout, are important for muscle protein synthesis and recovery. It is proved by studies that while you are working out the stored glycogen in muscles is partially depleted. This also causes a part of proteins in the muscles to be break and damage. Since the body starts to rebuild the proteins and glycogen, eating the right nutrients is important. post-workout nutrients will help your body with the following 4 things;
- Helps decrease the protein breakdown in muscles.
- Helps increase the protein synthesis in muscles.
- Helps in restoring the glycogen stores.
- Enhances the recovery.
The top 3 nutrients for the post-workout are the famed Carbs, Proteins, and Fats. Yes! Fats are equally important in post-workout as carbs and proteins are.
Proteins - Helping Build & Repair Muscles
Since exercise breaks the muscle proteins, it also depends on the level of training you are performing. The well-trained lifters also go through muscle protein breakage. As a result, the consumption of protein post-workout is one of the most essential nutrients for muscle growth. Helping in the muscle tissue generation and repairing damaged proteins. It is highly advisable by the experts that 0.14 to 0.23 gm of protein per pound of bodyweight should be consumed.
Carbs - Enhancing Recovery
The glycogen stores of the body stored in the muscles are used as fuel during workouts. To replenish them faster, consuming carbs post-workout is essential. Similar to the breaking of proteins the depletion of glycogen depends on the level of training. For an instance, endurance training causes the glycogen to deplete faster than body-building exercises.
To cover up the fact, the consumption of glycogen must be within the first half an hour of the workout. Taking 0.5 to 0.7 grams of carbs per pound of bodyweight is essential. However, the consumption of both proteins and carbs enables the better synthesis of both. Moreover, this must be done on a ratio of 3:1 for carbs and proteins respectively.