Maybe combining the two, pre- and post-workout , would be the ultimate anabolic booster to optimize progress in the gym.

More about that next week; for now, let's concentrate on where most of the research is being conducted. Before delving into the research, however, let's review the importance of post-workout nutrition and why it should absolutely be a part of every single person's training diet, whether you are trying to lose, gain, or even just maintain your lean body mass.

In my next article, I'll talk about a recent study that focused on post workout nutrition to optimize your performance. When you workout, you deplete muscle glycogen the storage form of carbohydrates. Glycogen is the primary fuel your muscles use for energy production; therefore, optimizing glycogen stores is important and it's one of the reasons energy levels decrease when reducing carbs.

Subsequently, after a workout, your muscles are like sponges, ready to absorb everything and anything you feed them, which is why you need to focus on the quality of this meal. Moreover, not only is it important to feed your muscle the carbohydrates they need to promote glycogen synthesis, but it's also crucial to feed some protein to stimulate protein synthesis and inhibit what's known as proteolysis protein breakdown.

Finally, this feeding is important because if done correctly, it can positively affect the hormonal milieu by naturally increasing growth hormone and insulin, which are both potent hormones necessary for muscle growth. Each of the aforementioned components of growth and recovery are enhanced during the first 2 hours after exercise, which reinforces the importance of this meal.

So there's the scientific mumbo jumbo - the "why" you should do this part of it; now here's the "what" should you use to "get 'er done. First, you want a carbohydrate that has a high glycemic index e.

Remember, insulin is the carrier of the nutrients so you want to ensure a boost in insulin levels. Further, hyperinsulinemia high insulin levels suppresses amino acid decreases and prevents a negative nitrogen balance, which is normal after training.

You want nitrogen to at least be maintained, or more ideally positive-working out will cause a shift in this system, though, and because you're actually breaking down muscle tissue during this period, you'll be in a negative nitrogen balance if not properly fed i.

Since carbs do nothing to enhance nitrogen balance, which is dependent on protein intake, you need to also ensure protein is a component of your post workout drink or meal PWO.

When hyperinsulinemia is coupled with high quality, quick acting protein, such as whey protein isolate and free-form amino acids, there is a synergistic relationship that occurs among them. Specific amino acids independent of whole proteins, are potent stimulators of protein synthesis and recovery and could help enhance immune status during and after intense training and promote a positive nitrogen balance, as alluded to earlier.

When I say free-form amino acids, I'm not suggesting taking a handful of pills with your post-workout meal. There are actually specific aminos that have been shown to independently stimulate skeletal muscle protein synthesis. Leucine has been shown in several studies to independently stimulate skeletal muscle protein synthesis.

In fact, in one particular study, recovery of muscle protein synthesis was stimulated by leucine supplementation and was not dependent on plasma insulin levels. This suggests that leucine, in combination with carbohydrate, can enhance recovery.

One study reported that the anabolic effect of a complete mixture of amino acids can be reproduced with the branched chain amino acid leucine alone.

Next, although whey protein isolate is naturally high in the amino acid glutamine , additional doses of this amino acid are recommended because exercise or any stress lowers plasma glutamine levels.

Several studies have demonstrated that maintaining baseline levels actually enhances the immune system by reducing the risk of illness and infection.

Therefore, glutamine may be effective as part of a recovery beverage. Insulin works to move glucose into the cells of the body for energy, remove excess glucose from the blood stream, and convert the excess glucose to glycogen.

Glycogen is stored in muscle and liver tissue for later use, when more glucose is needed in the blood. Know what glucagon does. When the blood level of glucose drops, the body signals the pancreas to release glucagon.

Glucagon changes the stored glycogen back into usable glucose. The glucose pulled from the glycogen stores is needed to provide the energy we need to function each day. Be familiar with changes caused by diabetes. In people that have diabetes, the pancreas does not function normally, therefore hormones like insulin and glucagon are not adequately produced or released in the body.

Inadequate levels of insulin and glucagon means that the glucose in the blood is not properly pulled into the cells of tissues to be used as energy, the excess glucose in the blood is not adequately removed to be stored as glycogen, and what is stored as glycogen cannot be pulled back into the blood when it is needed for energy.

The ability to utilize glucose in the blood, store it as glycogen, and then access it again, is impaired. Therefore, diabetics are at greater risk of developing hypoglycemia.

Recognize the symptoms of hypoglycemia. While anyone can experience hypoglycemia, patients that suffer with diabetes are more susceptible to episodes of abnormally low levels of glucose in the blood, otherwise known as hypoglycemia.

Common symptoms of hypoglycemia include the following: Feeling hungry Feeling shaky or nervous Feeling dizzy or light-headed Sweating Sleepiness Confusion and difficulty speaking Feelings of anxiety Feeling weak. Know the risks. A severe and untreated hypoglycemic episode can lead to seizures, coma, and even death.

Use insulin or other medications for diabetes. Since the pancreas does not function normally, oral and injectable medications can help.

Medications work to provide the balance needed to help the body properly perform both glycogenesis and glycolysis. While the available medications are saving lives every day, they are not perfect.

Patients with diabetes are at risk of developing hypoglycemic events, even by simple changes in their daily routine. In some cases, the hypoglycemic events can be severe and even life-threatening. Stick to your eating and exercise regimens.

Even the smallest change can cause unwanted results. Talk to your doctor before making any changes in your food choices and exercise routine.

If you are diabetic, altering the foods you eat, the amount of foods and beverages you consume, and changes in your level of activity, can result in complications. For example, exercising, which is an important part of diabetic health, can create problems.

During exercise, more energy, or glucose, is needed, so your body will try to pull from your glycogen stores. Impaired glucagon functioning causes less than adequate amounts of glycogen to be pulled from the stores in muscle and liver tissue.

This can mean a delayed, and possibly severe, episode of hypoglycemia. Even several hours after exercise, the body will continue to work to restore the glycogen used during exercise. The body will pull the glucose from the blood supply, triggering a hypoglycemic event.

Treat an episode of hypoglycemia. Hypoglycemia comes on fairly quickly in someone that is diabetic. Any signs of dizziness, fatigue, confusion, difficulty comprehending a statement, and having trouble responding, are warning signs. The initial steps to treating a mild hypoglycemic episode involve consuming glucose or simple carbohydrates.

Help the diabetic person to consume 15 to 20 grams of glucose, as gel or tablets, or as simple carbohydrates. Some food items that can be used include raisins, orange juice, sodas with sugar, honey, and jellybeans.

As the blood sugar returns to normal, and enough glucose is getting to the brain, the person will become more alert. Continue to provide foods and beverages until the person recovers.

If there is ever any question about what to do, call Prepare a kit. People with diabetes may want to have a small kit prepared that contains glucose gel or tablets, possibly injectable glucagon, plus simple directions for someone else to follow.

The diabetic person may quickly become disoriented, confused, and unable to treat themselves. Have glucagon available. If you are diabetic, talk to your doctor about having injectable glucagon available to help manage any severe episodes of hypoglycemia.

Consider educating friends and family. A diabetic person having a severe hypoglycemic episode will not be able to administer the injection. The risk of not treating a severe episode of hypoglycemia goes beyond any risk associated with the injection. He or she can help you decide if your condition warrants having a glucagon injection available to treat potentially serious hypoglycemic events.

Glucagon injections require a prescription. Part 3. Be cautious with low carbohydrate diets. Talk to your doctor to be sure this type of weight loss plan is safe for you.

To safely pursue a highly restricted carbohydrate diet, which usually involves consuming less than 20 grams per day of carbohydrates, you must factor in your level of activity. This helps your body to tap into stored glycogen as an aid in losing weight.

Limit the time you restrict your carbohydrate intake. Ask your doctor about safe time limits specific to your body type, level of activity, age, and existing medical conditions. Resuming a higher carbohydrate intake at that time helps your body to restore the glycogen used.

Consider your exercise intensity. Your body pulls the energy it needs from the glucose in your blood, then pulls from glycogen reserves stored in your muscle and liver. Frequent and intense exercise depletes those stores. Know what to expect. The most common result is feeling tired or weak, and having episodes of hypoglycemia.

This results in less than enough energy to function normally and problems pursuing intense exercise. Resume a higher carbohydrate content in your diet. After the initial 10 to 14 days of the low carbohydrate diet, move to a phase that allows for more carbs to be consumed, which allows your body to restore the glycogen.

Exercise moderately. If you are trying to lose weight, incorporating routine exercise is a great step to take. This helps you to lose weight, use enough energy to tap into your reserves, but avoid depleting your glycogen stores.

Chris M. Matsko, MD Family Medicine Physician. Matsko, MD. Try eating a small portion of a high-energy food, for example peanut butter toast, before you work out. This will help with glucose and glycogen storage while you are exercising. We're glad this was helpful. Thank you for your feedback.

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Support wikiHow Yes No. Not Helpful 1 Helpful 5. Kristi Acuna Holistic Nutritionist. Kristi Acuna. Making sure to consume protein, fat, and carbohydrates will help. For example, you might eat a nut butter packet with a little maple in it, or you could have a protein shake with almond butter, sprouts, and avocado.

Not Helpful 0 Helpful 1. Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube. Caffeine is a stimulant that affects people in different ways. Talk to your doctor about consuming caffeine, especially if you have any medical condition, or if you are pregnant.

Thanks Helpful 1 Not Helpful 0. Drink plenty of water for hydration, even if you are drinking sports beverages. Thanks Helpful 1 Not Helpful 1. Glycogen stores are depleted differently depending on the forms and intensity of exercise.

Know the effects of the types of exercise that suits you. Thanks Helpful 1 Not Helpful 4. Submit a Tip All tip submissions are carefully reviewed before being published.

You Might Also Like. How to. Holistic Nutritionist. Expert Interview. More References About This Article. Co-authored by:. Co-authors: Updated: January 1, Categories: Carbohydrates. Article Summary X To restore glycogen after you work out, eat foods that contain simple carbohydrates, like fruits and vegetables.

In other languages Italiano: Ripristinare il Glicogeno. Русский: восстановить гликоген. Bahasa Indonesia: Memulihkan Glikogen. العربية: استرجاع مستوى الجليكوجين.

Français: reconstituer ses réserves de glycogène. Tiếng Việt: Khôi phục Glycogen. Thanks to all authors for creating a page that has been read , times.

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