Just how important it is to fuel yourself after a workout? In my opinion, it depends… it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is.
Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it’s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them.
A post-workout meal could be a solid meal or liquid nutrition (meal replacement shake). When it comes to PWO nutrition soon after exercise, liquid nutrition is known to be an easy way to get the nutrients to the muscles quickly while they are highly receptive to it. The theory is that the insulin elevation brought on by a PWO shake will help shuttle carbohydrates and amino acids (proteins) into muscle cells and encourage protein synthesis.
If you’re goal is to increase muscle mass, I would recommend a post workout shake within a maximum of 40min of finishing up your exercise session, and following up with a meal 60-90min later. The post workout shake should consist of high GI (Glycemic Index) carbohydrates, protein, micronutrients (vitamins, minerals, antioxidants, enzymes, etc) and should be low in fat.
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There will be no 6am or 7am session on the 01/03/2010
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