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How Soon After A Workout Should You Eat To Build Muscle? (IT MATTERS!)Nutrient timing for metabolism -
Protein needs to be consumed in a sufficient amount and consumed in a way to continuously supply amino acids to the bloodstream.
The issue with developing a consistent method for the frequency of protein consumption is how to get a consistent amount during the day. We need to consume protein every hours so we do not have periods without amino acids in the bloodstream.
The exact timing aspect of protein is minimal. You can consume protein after you work out and data shows that it slows catabolism and promote anabolism. However, the actual muscle growth will occur days after training not in the hours post training. Carbohydrate timing is more complex than protein timing.
How often you eat protein is more important than timing it around workouts. However, it is the opposite for carbohydrates. The frequency of carb intake is not really an issue until we are consuming vast amounts of carbohydrates. In that case, carbohydrate consumption can become too large to be synthesized into glycogen stores and deposited more as a fat.
Therefore, the timing of carb intake becomes more important to increase its frequency throughout several meals. Timing carb intake as it relates to physical activity has several distinct phases.
The first window would be the pre-workout phase. The pre-workout phase is important in replacing glycogen stores, which supplies blood glucose energy to the nervous system and muscles for contraction.
Having full glycogen stores will allow better workout performances. Carbohydrates also have been shown to be helpful in preventing muscle loss when ingested during the pre-workout phase.
For this to be effective pre-workout carbs would need to be consumed hours before training. The next phase is post workout carbs which have similar effects as pre-workout carbs. They have an anti-catabolism mechanism as well as glycogen repletion and will activate anabolic effects. Protein combined with carbs helps to blunt the catabolism process.
These carbs help with glycogen repletion so we do not have chronically low glycogen stores effecting workout performance and muscle growth. Consuming carbs right after training helps with the likelihood of those carbs being used as glycogen.
The alternative is being converted to fat stores at rest. The anabolic affects occur by spiking insulin. Insulin stimulates muscle growth upon binding to the muscle cell surface. Post-workout carbs show a lot of benefit for your performance and your absorption for glycogen stores.
They need to be consumed in a ratio as your pre-workout carbs. The last macro to worry about for nutrient timing is fats. Fats are very difficult to digest. They slow down the digestion of proteins and lower the glycemic index of carbs.
They slow down your digestion of proteins from one to seven hours depending on how much fat is consumed with the protein. Fats need to be consumed away from your workouts. This way they do not affect the nervous system functionality and glycogen stores of which carbs are trying to promote.
There are exceptions for endurance athletes training for several hours due to the specific energy system they are training because they will be burning more fats during that state. Now that we have talked about the different timings of the different macros, I find it important to also tell you how important nutrient timing is to weight loss.
When you total up all the variables to consider when losing weight, timing falls third in line. Since I was a consultant in the development of the book, I'm going to go ahead and take the liberty of borrowing from some of Drs.
Ivy and Portman's nomenclature. In the book, the authors refer to three critical times of the day in which nutrient timing takes on a greater importance. These times are known as the Energy Phase, The Anabolic Phase, and The Growth Phase.
Since I like these distinctions, I'll use them here. However, I'll add another phase that I call, somewhat in jest, The Rest of The Day Phase.
The Energy Phase is called this because this phase occurs during the workout when energy demands are highest.
As you probably know, the energy used by skeletal muscle is ATP. This ATP is formed and resynthesized by macronutrients from the diet so carbs, proteins, and fats contribute indirectly to the energy of muscle contraction. This breakdown of nutrients, while completely necessary, is, by definition, catabolic.
As such, the workout period, as I've addressed in the past see Precision Nutrition - next week , is marked by a number of anabolic and catabolic effects.
Since this drink not only enhances blood flow but stocks that blood up with amino acids and glucose, the protein balance of the muscle will be shifted toward the positive and glycogen depletion will be significantly reduced. In addition, those amino acids and glucose units, independent of their effects on muscle protein and glycogen status, can also lead to a decrease in cortisol concentrations and improve the overall immune response part of the acute phase response listed above and described in detail in the Precision Nutrition article.
Of course, if the aforementioned supplement is in a liquid form and is sipped during the exercise bout as recommended , dehydration, a potent performance killer in both strength and endurance athletes, can be staved off as well.
When examining the science of nutrient timing in detail, it becomes clear that one of the key "when to eat" times of the day is during the Energy Phase or during the workout.
Of course, in focusing on when to eat, I'm in no way suggesting we should neglect considering what and how much to eat. In fact, they're probably your next two questions so let's get to them right away. As indicated above, during the Energy Phase it's important to ingest some protein and carbohydrate.
In my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink. Dilution is important, especially if you are an endurance athlete or if you're training in a hot environment. If you don't dilute your drink appropriately, you may not replenish your body's water stores at an optimal rate 9; Now that we know when to eat and what to eat, let's figure out how much.
Unfortunately this isn't as easy to answer. How much to eat really has a lot to do with how much energy you're expending during the exercise bout, how much you're eating the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
For a simple answer, however, I suggest starting out by sipping 0. For you lb guys, that means 80g of carbohydrate and 40g of protein during training. This, of course, is the nutrient make-up of Surge.
The Anabolic Phase occurs immediately after the workout and lasts about an hour or two. This phase is titled "anabolic" because it's during this time that the muscle cells are primed for muscle building. Interestingly, although the cells are primed for muscle building, in the absence of a good nutritional strategy, this phase can remain catabolic.
Without adequate nutrition, the period immediately after strength and endurance training is marked by a net muscle catabolism; that's right, after exercise muscles continue to break down.
Now, if you're asking yourself how this can be, you're asking the right question. After all, training especially weight training makes you bigger, not smaller. And even if you're an endurance athlete, your muscles don't exactly break down either. So how can exercise be so catabolic?
Well, for starters, as I've written before, while the few hours after exercise induce a net catabolic state although protein synthesis does increase after exercise, so does breakdown , it's later in the recovery cycle that the body begins to shift toward anabolism 8; So we typically break down for some time after the workout and then start to build back up later whether that "build up" is in muscle size or in muscle quality.
However, with this said, there are new data showing that with the right nutritional intervention protein and carbohydrate supplementation , we can actually repair and improve muscle size or quality during and immediately after exercise 16; For more on what happens during the postexercise period, check out my articles Solving the Post-Workout Puzzle 1 and Solving the Post Workout Puzzle 2.
From now on, when planning your nutritional intake, you'd better consider both the Energy and Anabolic phases as two of the key "whens" of nutrient timing. Therefore, to maximize your muscle gain and recovery, you'll be feeding both during and immediately after exercise.
Again we come to what and how much. As indicated above, during the Anabolic Phase it's important to ingest some protein and carbohydrate. Just like with the Energy Phase, in my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink.
While dilution, in this case, isn't as important for rehydration because you've stopped exercising and presumably, sweating, you're now diluting to prevent gastrointestinal distress. I won't go to far into detail here - just take my word for it. You must dilute.
Just like with the Energy Phase, how much to eat really has a lot to do with how much energy you expend during the exercise bout, how much you eat the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
However, just like with the Energy Phase, a simple suggestion is to start out by sipping another serving of 0. If you add up the basic suggestions from the Energy Phase and the Anabolic Phase, you'll find that I've recommended about 1.
For a lb guy, that's a total of g carbohydrate and 80g of protein during and immediately after training. Based on your preconceived notions of what constitutes "a lot" of carbs, this may seem like a lot or not much at all. Regardless, it's important to understand that during and after training, insulin sensitivity and glucose tolerance is good 2; 3; 13; 15; Even if you've self-diagnosed poor carbohydrate tolerance which too many people do unnecessarily during and after the postexercise period, your carbohydrate tolerance will be much better.
And if you consider that most carbohydrate ingested during and immediately after exercise will either be oxidized for fuel or sent to the muscle and liver for glycogen resynthesis and that even in the presence of increased insulin concentrations, the postexercise period is marked by a dramatic increase in fat metabolism 6; 7 , it should be clear that even a whopping carbohydrate and protein drink will not directly lead to fat gain.
Just be sure to account for this increase in carbohydrate intake by decreasing your carbohydrate intake during other times of the day when carbohydrate resynthesis isn't so efficient and booming insulin isn't so benign.
From this discussion it should be clear that, using the principles of nutrient timing, one can load up on carbs during and after the workout while reducing them for the remainder of the day.
If muscle gain is your goal, you'll get more muscle per gram of carbohydrate ingested. If fat loss is your goal, you'll get more muscle glycogen and a pronounced muscle sparing effect with fewer daily carbs ingested.
So before we move on, it's important to understand that the kcal I recommended for pound men would be better utilized during and after the workout than during any other time of the day and herein lies the gist of nutrient timing. Nutrients ingested during the Energy and Anabolic Phases can better contribute to muscle gain, repair and recovery when compared to the same nutrients ingested during other times of the day.
Now that I've covered what to eat during the Energy and Anabolic Phases, I'll be back next week with some recommendations for what to eat during the final two phases of the nutrient timing cycle. John Berardi is president and founder of Science Link Inc and johnberardi.
John specializes in human performance and nutrition consulting. Nutrition The Science Of Nutrient Timing!
Nutrient Berry Decor Ideas has recently become a popular Nuyrient in the fitness industry. Nutrient timing is Importance of breakfast variety concept of certain macronutrients Nutrint consumed at certain periods throughout the day and also around your workouts. Two questions are often asked about nutrient timing:. These are great fof and we will dive into it a bit deeper. Below is each macronutrient is broken down to better understand the science behind nutrient timing. Nutrition Timihg Fitness Magazine. Herbal Womens Health appeared in the uNtrient issue of American Tjming Magazine. Diet and exercise Importance of breakfast variety the primary pillars of a healthy lifestyle plan. But can coordinating eating and workout schedules improve our fitness results? And if so, how should our eating patterns differ before, during, and after activities?
Sie hat der ausgezeichnete Gedanke besucht
die Maßgebliche Antwort, neugierig...
Ja, logisch richtig
Und worauf wir stehenbleiben werden?
Es ist die einfach unvergleichliche Phrase