Body Recovery Needs Nutrition

Most people don't workout long enough per session to need additional fuel while they train, especially if they've hit their pre-workout nutrition needs. Depleted dieters, like most people preparing for physique competition, may benefit from extra fueling to their bodies. One of the primary concerns for physique athletes is muscle loss as they whittle down to mid-single-digit body-fat levels. In this state, protein turnover is increased; your body actually needs more protein in a depleted state than it does when you're trying to build muscle. Pre-workout supplements are usually comprised of two things, stimulants and amino acids. Stimulants like caffeine or yohimbine will increase your adrenaline, give you energy, and increase mental focus. Different amino acids have different effects, most of which are related to performance. Most pre-workout supplements will have Citrulline or Arginine, which are designed to increase blood flow. You can see Leucine as well, which is critical for protein synthesis. Pre workout supplements also build muscles. A large portion of how pre workout supplements traditionally increase the amount of muscle you build is by increasing the amount of work that you do. If you have increased strength, you are lifting heavier weights which builds muscle. Protein is essential in a pre-workout nutrition program for tissue growth and repair. Since the body is continuously breaking down proteins, our pre-workout nutrition must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is almost universally helpful to kick start muscle repair, recovery, and growth. Whey protein is popular because it is rich in BCAAs, digests quickly, is highly bio-available. While whey is excellent after a workout, recent research suggests that a combination of fast- and slow-digesting proteins like whey and casein may provide the ultimate post-workout protein cocktail.

After an intense workout, your fuel of blood sugar and glycogen levels are low. You may have even tapped into reserves to complete your training, especially if you are dieting. Most of us understand the need for protein after training, but many overlook the benefits of fast-acting carbohydrates. From a physiological perspective, your body's first priority is correcting blood sugar balance and replenishing glycogen, not making your muscles damaged. Consume fast-digesting carbohydrates in order to spare protein, replenish glycogen, spike insulin, and speed recovery. Dose recommendations differ, but to maximize recovery, ingest 50-70 grams of high-glycemic carbs after exercise. Most sources agree that at least 15 grams of whey is necessary to boost muscle repair and recovery. Hydrolyzed whey protein may spike blood amino acid levels faster than regular whey, but won't provide a long-term protein source. Recovery should be thought of as a window of opportunity. After training, the body is optimized to replenish its energy stores muscle and liver glycogen. For strength training, the window is extended up to two hours’ post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.