Post-Workout Nutrition: Window of Opportunity?

Post-Workout Nutrition: Protein Synthesis

According to popular belief, we are anywhere from 30 minutes to three hours (depending on the source) after strength training to take whey protein, which is supposed to aid in muscle growth production as your body is in shock. So which one? What is the right time frame for applying post-workout nutrition? 30 minutes? An hour? Three?

When it comes to post-workout nutrition and protein synthesis, science is supposed to be contradictory: much of the information comes from studies done on parents involved in cardiovascular exercise. The problem is that healthy young adults do not digest and absorb whey protein as much as their parents do. For young and fit people it absorbs quickly, but for older individuals whey protein is broken down in the same way as if they were consuming casein (very slowly) protein. There are extreme biological differences between the nutrient deficit and the absorption process of young and old, and the way each group assimilates macro nutrients. With different research and different body processes among large groups, further research is needed to determine what is optimal.

It is important not to rely on any source of information, as there are many confusing and conflicting accounts all over the internet, with many different credentials. For example, there are many studies examining protein synthesis reactions during the day after exercise - in other words, increasing your post-workout diet for 24 hours! This is not to say that protein synthesis is the most important thing to focus on post strength training, but what is a magic window?

My recommendation is to consume 15-40 grams of protein in one hour of strength training. To me this makes the most sense because of the body's ability to repair itself. Also, drink lots of water and some very important things happen: the body removes toxins, removes fatty acids from the blood, and helps clear triglycerides. Keep in mind that our natural HGH levels drastically increase after exercise, which helps aid in organ reserves in cell reproduction, bone density, and muscle mass. Insulin is currently increasing, decreasing the level of HGH.

Post-Workout Nutrition: Glycogen Exploration

Glycogen replenishment is an additional nutritional concern after exercise. We were told that we needed to increase the body's glycogen loss during our training so that it would be restored for further training. First, let's understand how the body works naturally: carbohydrates should increase the glycogen stores in the liver and muscle cells while providing the body with sufficient amounts of blood glucose for immediate energy.

Carbohydrates work in tandem with insulin (one of the most powerful hormones in the human body). Insulin helps the body in glycogen replacement by transporting active nutrients to muscle cells by means of sodium potassium pump, located on the surface of muscle cells. In doing this, insulin helps naturally keep the body in anabolic state (build something and use energy) and actually prevents catabolism (breaking things down and releasing energy).

So what does that mean? Time is everything! It is only good to introduce glycogen supplementation when you are insulin sensitive, and that will be after resistance training. Any other time-consuming insulin is introduced during a time of inertia, which is, for the most part, due to negative health consequences.

Different strokes for different people

The truth of the matter is that all bodies function differently and have individual needs, which are directly determined by your genetics, existing medical conditions, training, and nutrition. According to a 1993 study by Pascoe et. Al, the average person who uses carbohydrates in each meal does not need to worry about glycogen recovery, carbohydrates only contribute to a 16% increase in muscle. Ordinary people should be particularly concerned about the increase in protein synthesis.

So, eating a high-carb diet will have their glycogen stores replenished within 24 hours. But the dietary requirements of the post-workout are different for everyone: some exceptions are endurance athletes, those who train more than twice daily and those who follow a more ketogenic diet. Therefore, it is very important for people on a low carb diet to consume a high source of glycemic carbohydrates for about an hour following resistance training; at least, some high glycemic carbohydrates with the first meal following the post-earthquake. Examples of high glycemic carbohydrates include white rice, white potatoes, pasta, and so on.

Post-Workout Nutrition Suggestions

It's important to keep moving forward - don't bury your feet in the sand. Expand your knowledge, and carefully research the science available in post-workout nutrition to keep up to date with the ever-changing changes in sports improvement.

Through proper nutrition science and careful study and careful experimentation with various things that may work best for you, you will be able to see and record the positive and negative effects of any choice you make. Do a lot of self-testing because there are so many "bad" science out there, and industry information can influence how well post-workout nutrition is taught and practiced. What you think you know (or what you've learned) can actually be a roadblock between you and the next level you expect.

Post-Workout Nutrition: Window of Opportunity?


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