As a guy who has been working out for about 5 years I will tell you the most efficient tips and guidelines about what you should do after a workout to maximize the hypertrophia process.
First off you need to know while we in the gym and workout, your muscle is breaking up and what we want to do is to build him back.
We do that by eating the right stuff at the right window of opportunity.
We have to remember that protein has other parts than just building your muscles, so we have to use it right.
Confused? Dont be.
Lets make some order:
Step 1- Right After Your Workout!
Goal- Boost Insulin secretion
Means- 1-2 carbohydrates portions (for example a fruit, a fruit juice, energy bar, dates or even pretzels).
Step 2- Up to 45 minutes after finishing your workout.
Goal- To provide your body the right building materials to rebuilding your muscles and refilling your energy stocks in order to recover.
Means- A great combination of proteins and carbohydrates, for example:
A hot meal: chicken breast and rice.
A cold meal: A sandwich with some canned tuna or eggs.
A heavy meal: Beef and potatoes.
A light meal: yogurt/milk with cereals made of whole wheat.
Final Tip -
After exercising your body has a high level of stress hormones which cause a feeling of lack of appetite.
If we wait for the appetite feeling we'll miss the "window of opportunity".
That's why you should follow the steps as I wrote above and not waiting for you to feel hungry.
Good stuff man. Post training intake is a key concept for repairing the body that a ton of people don't know about, or fail to do...let alone correctly.
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Yes it is, thanks!
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Thank you very much for excellent tips @bitton
I only have one small question: What to eat before training?
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It depends on your workout style.
But usually you should eat a big meal 2 hours before your workout and 10-15 minutes before some banana and a cup of coffee will do the job.
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I'll check it out, thank you, dear friend.
I call for a little help to @originalworks
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When you finish your workout, you have 30 minutes to have protein to rebuild what you have damaged during your workout. 30-45 min after you have to take a meal that have carbs, proteins and vegetables to bring back the energy to your body otherwise your body will use your muscles , fat etc to replenish itself
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@OriginalWorks
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The @OriginalWorks bot has determined this post by @bitton to be original material and upvoted(1.5%) it!
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