I feel many try to over complicate nutrition - when it doesn’t need to be!
After an intense workout our bodies will be catabolic as muscle has been broken - we want to revert to an anabolic state as quickly as we can in order for the recovery process to start.
Protein is extremely important and we’ve spoken about this on numerous occasions just how much it is - but it is essential to get a fast digesting source which won’t be too taxing on the gut.
An obvious choice is a good quality protein shake - easy to take, not heavy on the stomach and its easily digestible without placing too much stress on the gut.
If a protein shake isn’t your thing then eggs, white meat (fish & chicken) would be a preferred choice - if eggs then you want to have more egg white as the yoke will slightly slow the digestion. Fish and Meat will differ in the time it takes to digest - something like Cod will digest quicker than a chicken breast as its a little less dense - but both are good sources of protein.
As you train, your main fuel source is muscle glycogen so carbs post workout is essential, the main reason to consume carbs post-workout is to replenish the muscle glycogen that you burned during your workout. I would opt for twice the amount of carbs than protein after I workout.
If you are serious about making those gains then make sure you’re on top go your post workout nutrition to help you on your way.
Any questions please feel free to drop me a message.
Ian
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