Most people who work out know about having a pre-workout meal to help give your body energy for the workout. What a lot of people fail to do is properly feed their bodies after the workout. You generally have about 40 minutes in which your body is in a state that it will rapidly absorb nutrients like a dry sponge. This is one of the few times in which it is actually desirable to consume some simple carbs along with a decent supply of protein. The simple carbs help to boost insulin, which in turn boosts protein uptake. It will also help to lower cortisol, a hormone released by your body during times of stress. Cortisol will actually put your body into a catabolic state. This is the last thing you want! A proper post-workout meal will help your body turn into an anabolic (muscle building) state. After your workout, you want to get those nutrients into your body ASAP! Personally, I like to use a protein/carb shake.
I just recently started using the Herbalife24 brand shake named Rebuild Strength, and it is incredible! The great thing about it is that is has a Tri-core protein blend, meaning it has fast absorbing, medium absorbing, and long lasting proteins. Whichever brand you decide to use, try to make sure it has several different types of protein. After an intense workout, you want some whey protein, which is assimilated quickly in the body. This helps stop the catabolic state your body is in after an intense training session. Also, you want some medium and slow absorbing proteins (Casein), which will help to continually feed your muscles. It's also a good idea to ingest the slow absorbing proteins right before going to sleep. Again, most people know about pre-workout nutrition, but not enough people understand the importance of post-workout nutrition. Your body is ready and primed to absorb nutrients after a workout, and a proper post workout meal should contain all that your body demands in order to start the repairing and rebuilding of muscle tissue.
You can obviously eat a variety of high quality protein and carbs, but having a shake is nice because it's easy, fast, and you know exactly what nutrients you are putting in after your workout. I've been lifting weights for a long time, and only fairly recently have come to realize the importance of eating a proper meal in the short window after working out. I have definitely noticed a difference since doing so. In addition to it putting your body in an anabolic muscle building state, the post workout meal also helps set the stage for proper recovery and repair of your muscles. This is what working out is all about. You put in an intense effort.
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