So you want to know what you should do when it comes down to your post workout nutrition?
If there is one meal we would rank as the most important of the day it’s the one you consume right after you work out.
Your muscle tissue has been broken down and your body is begging for nutrients to repair them and make them bigger.
If you’ve been largely ignoring this meal then you are making a huge mistake that is likely affecting your gains. Not to worry though, today we’ve put together 4 tips for you to get the most of your post workout nutrition!
5 Solid Post Workout Nutrition Tips
1 – Consume a Meal Within 30 Minutes of Your Workout
After a difficult workout your body is likely feeling depleted. It just used a lot of the nutrients and minerals as fuel to get through that grueling training session and it desperate for some restoration.
As a result, you should definitely feed your body within 30 minutes of training. This is a great time to consume a complex carbohydrate and a lean protein source to refill your body’s glycogen stores and give it the nutrients it needs to repair the broken down muscle tissue.
Don’t make the mistake of not feeding your body after your workout or you will not get the full benefits of your training session.
2 – Focus on Eating Carbs after HIIT
After a tough high intensity interval training session you likely don’t have much energy left in the tank so to speak.
As a result, you’ll want to give your body a nice serving of carbs to replenish it. Which carbs you choose to eat is totally up to you – some people find that simple carbs like fresh fruit works best for them.
Others find that complex carbs like sweet potato and whole wheat pasta make them recover a lot faster. If you aren’t quite sure which one works best for you try having a little bit of both of them.
3 – Eat a Fast-Digesting Protein Source after Working Out
As we mentioned earlier, your body is feeling very depleted after a workout. You’ve used a lot of your energy to get through the grueling training session and now your body is looking for nutrients to use for muscle repair.
By taking a fast digesting protein like whey protein you will be getting nutrients to your muscles quickly so they can get to work rebuilding.
If whey isn’t your thing you can also go for eggs, lean meat or tuna. Just promise us you won’t be one of those guys who opens a can of tuna in the changeroom after your workout!
4 – Drink Lots of Water
In addition to eating after working out to replenish your nutrients you also need to drink water to restore the fluids you lost.
It’s hard to determine exactly how much you need but having a tall glass of water after working out will generally give you back what you lost during your session.
5 – Consume The Right Supplements
Supplements like BCAA’S contain fast absorbing amino acids that can help your body to recover from your workout, just make sure before supplementing with a BCAA’S supplement that it contains enough of amino acids because some of these products are under dosed and simply ineffective “sugar blends”.
As previously discussed fast absorbing protein blends are also a great way to give your body the necessary energy it need immediately after a workout, hydrolyzed whey protein and whey protein isolate are both fast absorbing protein blends which are great for post workout nutrition.
Consuming an all natural ingredient testosterone booster is also very effective if it contains the right ingredients. Consuming ingredients like oyster extract, vitamin D3, D-Aspartic Acid and some others can naturally increase your testosterone production and with increased testosterone production you will recover and build muscle faster.
We have actually made a complete guide on these kind of supplements and which ingredients to look for and which ingredients are ineffective and a complete waste of money.
Make sure to check out our complete guide on the best testosterone boosting supplements and proven ingredients if you are considering supplementing with a testosterone booster.
Most Important To Remember:
- Try getting a good meal in quickly after a heavy workout to fuel your muscles and get into anabolic mode as soon as possible.
- HIIT cardio is definitely hard, remember to eat carbs after it because it will take a lot of energy to do that type of cardio.
- Consume fast absorbing protein blends like hydrolyzed whey protein and whey protein isolate after your workout.
- Drink a lot of water, definitely after sweating much you will need more water.
- Consume the right supplements BCAA’S (make sure it is not under dosed), fast absorbing protein blends and testosterone boosters with proven ingredients is a good start.
So there you have it guys, 5 solid post workout nutrition tips you should implement into your diet right away to get better results and to make the most out of your gruelling hard work in the gym.