Many people are under the false belief that muscles are built while working out. However, muscles are only broken down during exercise and are actually built during the recovery process while the body is at rest. To that end, here are six reasons why proper post-workout nutrition is crucial for building new muscle:
1. Muscles need energy
Many people believe muscles only need protein to grow, but carbohydrates are just as important after a workout as the body needs energy to facilitate protein synthesis. Carbohydrates fuel virtually every metabolic process in the body and without proper nutrition these processes slow down. The ideal post-workout meal should be at least 60 percent carbs with good sources being fruit, whole grains and dairy products.
2. Protein synthesis
Muscles are made of protein so it is crucial to have enough in your system to enable the rebuilding process. If you don’t ingest enough protein in your diet, your muscles will steal what they need to rebuild the muscles that were just worked by breaking down muscles in other parts of your body. Good protein sources include fish, lean meats, pea and whey protein powders as well as dairy products such as yogurt and cheese.
3. Hydration is critical
Every function the body performs is dependent on water. If the body becomes dehydrated, it cannot carry out any of the metabolic processes efficiently and this includes protein syntheses. However, as sugar will actually increase dehydration, you should avoid sports drinks with lots of added sugars. While you should always drink to satisfy thirst, don’t guzzle water in an attempt to stay hydrated. Drinking too much water too quickly does not allow the cells to absorb it and the kidneys just filter it out, still leaving you dehydrated. Instead, sip water in small amounts, two or three swallows at a time. Alternatively, drink plenty of water with your post-workout meal as the food will absorb the water and give the body time to process it.
4. Warding off fatigue
The terms “boinking” and “hitting the wall” refer to running out of energy during or shortly after exercising. Caused by low-blood sugar, this feeling of fatigue happens when the body uses up the energy, or sugars, it has stored in the blood and muscles before it can create more through digestion of food. Low-blood sugar can result in a host of dangerous conditions, including mental confusion and disorientation.
5. Replenishing glycogen stores
During the digestion process the body converts the carbohydrates in the food to glucose, or blood sugar. From there the sugar is stored in the muscle tissue in the form of glycogen, or muscle sugar, and it is glycogen that provides the long term energy that your muscles need to get through a workout. Glycogen stores must be replaced by consuming carbohydrates as soon as possible to prevent the muscles from becoming totally depleted.
6. Replace essential fatty acids
Most know that the body burns fat during exercise, but what most people don’t understand is how important fatty acids are for proper health. The human brain is more than two-thirds fat and brain cell membranes are made of essential fatty acids. Additionally, fats are important for many other metabolic functions, such as hormone production, reproductive health and healthy eyes, bones and skin. Stay away from saturated fats and trans fats should be avoided like the plague. Instead, consume mono and polyunsaturated fats found in nuts, seeds and fish.
Conclusion
The old expression says “You are what you eat.” After you have worked your muscles hard you need to give your body what it requires to recover completely. Focusing on eating a post workout meal of healthy foods made up of 60 percent carbohydrates, 30 percent protein and 10 percent mono and polyunsaturated fats will give your body everything it needs to fully recover and be ready to do work out again.