If you want to build muscle, lose fat or perform to the maximum, then what you eat is of great importance. But nutrition researchers have recently understood and appreciated that when you eat it can be as significant as what you eat.
It could be said that the most nutritionally important period of the day is during your training window, the time just before training and several hours later. Proper nutrition during this time will take your exercise to the next level.
Many people do not understand the nature and value of nutrition for training or create certain myths about what to do at that time. But it's not as complicated as it sounds and you can easily maximize this time of day to accelerate your progress.
We consider nutrition for training so seriously in Result Fitness that there is a post workout training checkbox in our clients' training programs. They record their shake as they do the series and repetitions of their training program.
Alwyn Cosgrove, co-owner, Results Firness, Santa Clarita, California
The training nutrition window
Physical exercise causes a distinctive hormonal and metabolic break in the body, from which you can take advantage with certain nutrition strategies. The training nutrition window is of particular importance. The more you know about this interval and how to use it, the more fat you will lose, the more muscle you will grow and the better athletic performance you will have.
The training nutrition window begins 20 to 30 minutes before your workout and will last one to two hours after you finish it. During this period, your body uses nutrition to counteract muscle wasting and take advantage of the increased sensitivity to insulin, preferably by carrying and bringing nutrients into the muscles and out of the fat cells. There is also an increase in your blood flow to work the muscles. This blood releases nutrients, stimulating regrowth and muscle repair.
Alwyn Cosgrove, co owner of Results Fitness, chosen by "Men's Health" as one of the 30 best fitness clubs in the US UU, ensures that each client in their exercise gets the correct nutrition for training.
"We consider nutrition for training so seriously in Result Fitness that there is a post-workout shake checkbox in our clients' training programs," says Cosgrove and also says that "customers record their shake as they do. series and repetitions of his training program.
Myths of nutrition for training
For years, myths about nutrition for training have been wrongly accepted as scientific facts, causing avid athletes to achieve less than optimum results, decrease their performance and have a poor recovery.
Do not eat after your training.
For years many gymnasts accepted that refraining from eating or drinking anything for 60 minutes after a workout could accelerate fat loss by increasing levels of hormone growth in the blood. A 1998 article in "The International Journal of Sports Medicine" says, however, that immediately after training is the best time to replenish muscle energy reserves and wait two hours may decrease your ability to recover quickly in these reserves to 50 percent. John Ivy writes in "Nutrient Timing: The Future of Sports Nutrtion" that avoiding food followed by your workout can actually decrease your insulin sensitivity for the next 24 hours.
Joe Dowdell, training expert and co-owner of Peak Performance, always ensures that his clients get their correct nutrition after training. His gym was ranked No. 1 in New York City by readers of a popular web portal.
"During training, the stress of the hormone cortisol increases," he says, "after training we want to lower cortisol, while at the same time we offer the body the right nutrients to begin the recovery process. By using a carbohydrate and protein shake, we can accomplish these two things simultaneously. "
Post-workout nutrition is what matters.
Post-workout sports drinks are deceptively titled because you should actually start drinking them before you start training. Start by testing a training shake 20 to 30 minutes before exercising to increase muscle blood flow and protein synthesis, writes Kevin D. Tipton and his team in the American Journal of Physiology, Endocrinology and Metabolism.
Carbohydrates are the most important nutrients to ingest during and after exercise.
Many sports drinks contain only carbohydrates; So, most people in the gym take these drinks during and after their workouts.
But adding as little as 10 g of protein to a carbohydrate-based sports drink can have significant metabolic effects. This simple addition of proteins decreases the muscle catabolism hormone cortisol, increases the rate of replacement of muscle energy reserves and strengthens protein synthesis or muscle building.
Key steps to maximize the nutrition window for training
Practical nutrition for training
Nutrition for before and during exercise:
Start by drinking a shake for training 20 to 30 minutes before and continue doing it for the entire duration of it. A simple smoothie is a 32-ounce sports drink with 1 tablespoon of whey protein. A more advanced beverage has 50 g of glucose and maltodextrose sugar mixed with hydrolyzed whey protein.
In the 45 to 60 minutes following the end of your workout, eat 1 sandwich of roasted chicken breast with 2 pieces of fruit; or 6 ounces of chicken breast without skin and bone along with 1 1/2 cups of brown rice and a small salad of spinach, mushrooms, red onions, olive oil and red wine vinegar.