What is best to eat after workout
The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
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I remember when I first started lifting
I was always told that the post-workout
meal was crucial if I didn't have one
shortly after my workout I'd feel as if
my gains was slowly wither away and that
the workout was basically a write-off
fortunately over the years I was able to
realize that post work of nutrition
isn't as crucial as I made it out to be
but it still does have its merits since
by consuming the right foods in the
right amounts after your workouts you'll
be able to better improve your
performance and recovery and build
muscle that much faster to start though
let's first cover what exactly a
post-workout meal is and what it aims to
accomplish so a post-workout meal is
simply the meal you have shortly after a
resistance training workout or even an
intense cardio session but for example
is stroll in the park or any very low
intensity activity wouldn't require a
post-workout meal and this meal seeks to
accomplish two major goals one to
replenish glycogen stores that have been
depleted during your workout this helps
keep you energized for the rest of the
day provides your muscle with fuel for
your next workouts it can also help
prevent muscle breakdown and to to
increase protein synthesis while
decreasing protein breakdown which is
just a rebuilding process of repairing
any damage caused by your workout and
putting your body in an anabolic state
to now build muscle so how can we design
our post-workout meal to best accomplish
these two goals well in this video
that's exactly what I'll cover by going
through what research has deemed as the
optimal post-workout meal along with
various easy to make meal examples that
you can implement right away let's start
with protein protein is going to be the
most important macronutrient that you'll
want to include in your post-workout
meal since it will be responsible for
kick-starting muscle protein synthesis
and the recovery and growth process for
your muscles as for the best types of
protein to include in your post-workout
meal you'll want to ideally stick with
fast digesting protein sources since
research has indicated that they promote
post exercise anabolism to a greater two
agree and does so much faster than
slower digesting protein sources
therefore your best option here would
simply be weigh or plant protein powders
but lean meats and egg whites are
definitely viable options as well and as
for the ideal amount of protein to have
a 2016 failure by McNaughton and
colleagues found that 20 grams of the
high-quality protein such as whey is
able to elicit a near maximal protein
synthesis response following a workout
however they also found that doubling
the amount of 40 grams was able to
significantly boost protein synthesis by
20% what I'd recommend though is simply
aim to get at least 20 grams in your
post-workout meal and aim for 40 grams
if you're on the heavier side or if you
would just like to ensure that you're
stimulating maximum protein synthesis or
if this is going to be your last meal
before bed since this will better
improve protein synthesis over night
just know that the difference in muscle
growth this will make in the long run
though is likely negligible given that
your daily protein intake is sufficient
now as for carbs as mentioned earlier
they'll mainly serve to replenish any
muscle glycogen that's been depleted
from your workout in order to improve
your performance and energy levels for
your next workout and they seem to best
accomplish this when consumed within the
post-workout window in fact a study from
the International Journal Sports
Medicine found that there's a super
compensation of glycogen stores when
carbohydrates are consumed shortly post
exercise and delaying their consumption
by just two hours reduces the rate of
muscle glycogen resynthesis by as much
as 50% but this is likely only really
useful if you were to train again in the
same day
since research has also shown that so
long as you eat enough carbs and the
rest of your meals your body will
eventually fill as glycogen stores back
up regardless of whether you had them
post-workout or not however despite this
I would still advise including carbs in
your post-workout meal since as shown in
a 2007 paper from the Journal of the
International Society of Sports
Nutrition ingesting carbohydrates with
protein following exercise increases
growth hormone levels to a greater
extent than when compared to ingesting
protein alone which the researchers
stated leads to a more favorable
anabolic environment for recovery
therefore including carbs as part of
your post-workout meal is likely optimal
and as for the best types of carbs to
include research such as this paper from
the Journal of applied physiology
indicates that high glycemic index carbs
result in the most rapid increase in
muscle glycogen following intense
exercise and are thus ideal options
some examples include white potatoes or
sweet potatoes rice cakes white rice and
so on and fruits are actually a good
option to include as well since research
indicates that they seem to enhance
digestion and fluid delivery when
combined with glucose from carb sources
that aren't fruit just make sure that
you're not only consuming fruit since
they replenish liver glycogen rather
than the much-needed muscle glycogen for
your workouts however what's even more
important than the type of carbohydrate
you ingest is the amount you ingest
within your post-workout meal a good
idea is to get roughly 20 to 30 percent
of your total daily carb intake within
that meal or at least 25 to 30 grams of
carbohydrates in order to best replenish
your glycogen levels and support and
anabolic environment for growth and
lastly as for fats research is
relatively unclear as to their benefits
and drawbacks regarding post-workout
nutrition we do know that adding fats to
a post-workout meal does not further
boost protein synthesis but certain
types may actually delay the digestion
of carbohydrates which does indicate
that minimizing fat post-workout may be
ideal to replenish glycogen and promote
anabolism the fastest while keeping the
risk of GI distress low but in my honest
opinion I'd say just do what you want
with fats post-workout because the
difference between including them or not
is likely insignificant now as for the
timing of your post-workout meal this is
something I'll have to cover more in
depth in a future video but for now just
know that if you've had a pre-workout
meal with adequate protein and carbs at
least a few hours before your workout
then the timing of
post-workout meal now becomes less
important and can be within even two to
three hours after your workout however
if you have not had a pre-workout meal
within that time frame or you're simply
working out fasted then in this case
you'll want to ingest your post-workout
meal as soon as possible following your
workout so now that we know exactly what
a post-workout meal should consist of
let's take a look at a few quick to make
yet effective meal ideas that implements
exactly what I've covered
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now just keep in mind that post work of
nutrition is just one of many aspects
that you want to get right in order to
build muscle most effectively you simply
aren't going to see the results that
you're after if you're not optimizing
all aspects of your training and your
nutrition as well this is exactly why
within my build with science programs
are not only cover training but I also
show you exactly what when and how much
to eat based on your goal and your
current body stats such that you can
build muscle and lose fat in the fastest
manner possible and to get started today
you can simply head on over to built
with science comm and take the body type
analysis quiz which is just gonna
determine what program and what approach
is best for you anyways as always if you
haven't already I'd really appreciate a
follow on Instagram I post a lot of the
daily meals that I have the reasoning
behind them on my stories which I think
a lot of you will find really useful and
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