Post workout supplements are perhaps the most crucial for aiding recovery and muscle growth. After a challenge workout, marathon or fitness-related activity, your body is crying out for those hard-earned macro and micro nutrients it deserves.
You can replenish muscle glycogen stores by consuming easy to digest high GI carbohydrate foods, sports drinks or juices. Research is also suggesting that combining protein with carbohydrates in the post-exercise meal may increase glycogen synthesis.
For everyday exercisers, water is the best beverage to consume before, during and after exercise. Endurance athletes and others training at high levels may benefit from the addition of carbohydrate and electrolyte containing beverages during and post-exercise to maintain optimal levels of hydration.
If there’s one time in the day when you do definitely want to eat up, post-workout is it. It’s at this point when your muscles will be most tired and in need of nourishment and also the time when your body is least likely to convert any calories consumed to body fat. By feeding your body well during this time with both proteins and carbs you’ll boost your recovery and stay leaner in the process.
There is a window of time about 20-60 minutes after you exercise in which your muscles will readily accept the carbohydrates and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery. But if you wait too long after exercising to eat, your body become less likely to use what you eat as fuel and recovery, and more likely to run out of energy during your next exercise session.