Fast track your results in the gym with post workout nutrition
By Dylan Willis.
Having trouble backing up after heavy training sessions? Not making progress in the gym despite all the effort you’re putting in? Well, addressing your post workout nutrition would be a great place to start.
One of the biggest mistakes people make when increasing intensity in the gym is not adequately addressing their post workout nutrition. If recovery is not addressed properly it can lead to poor performance in the gym, increased muscular soreness and eventually injury.
Following a heavy bout of exercise, it is vital that your muscles are re-fueled and damaged muscle begin the repair process to a) get the most out of the workout you have completed and b) ensure your next workout is not compromised.
Unfortunately due to the hectic schedules of many of our clients, allowing adequate time to rest and nourish themselves post workout is not a realistic possibility. Many will simply leave the gym to head to another meeting, forgoing any kind of fuel post workout.
In response to this, we have put together a ‘triple threat’ post workout shake that will ensure not only will you increase performance in the gym but have the ability to consistently back up after rigorous training sessions.
Within about 10-15 minutes post workout, your body is ready to start digesting nutrients to aid recovery. This is a period of time we call the metabolic window (read more about the metabolic window here). Miss this window of opportunity and you may regret it come the next time you hit the gym.
It is also recommended to add some omega 3’s in the form flax meal/seeds and a form of carbohydrate such as frozen berries. This will turn your protein shake into a ‘liquid meal’ and ensure you have the macronutrient profile required to fast track your results.
Our ‘triple threat’ post workout bundle includes:
Whey Stronger: A staple in the post workout routine of many gym goers, whey protein helps repair muscle tissue broken down by intense exercise. Our whey protein is the cleanest on the market, free of solvents and pesticides found in most commercial products while including no artificial colours and flavours. Non dairy protein options are available for those with dairy intolerances.
L-Glutamine: It is of great importance to replenish glycogen stores to the muscles post workout to aid recovery and help build lean muscle. Furthermore, if fat loss is your goal, you want to do this without raising your insulin levels which is a common side effect of taking in too many carbohydrates post workout. L-Glutamine is added to a post workout shake for this purpose. Another great benefit of using L-Glutamine is to aid in repairing the intestinal lining of the gut to ensure optimal absorption and assimilation of your nutrients.
Glycine: After intense exercise, it is vital to out your body back into an anabolic (muscle building) state immediately post workout. The opposite effect for example would occur when taking in coffee post workout as it has a catabolic (muscle breakdown) effect. We use glycine to lower your stress hormone (cortisol) post workout to create an anabolic environment and speed up the muscle building process. Another benefit of using Glycine is its ability to protect us from toxins we are exposed to in the environment.
Recommended Dosages: (with water)
1.5 Scoops of Whey Stronger (3 heaped tablespoons)
1 Tablespoon of Glutamine
1 Teaspoon of Glycine
Ignore post workout nutrition at your peril. If you are that person rushing to your next meeting after a heavy session in the gym then a shake post workout may be your saviour. You’ll be amazed at how your performance will improve and your ability to back up repeatedly during the week will be enhanced.
To get the most out of your workouts, speak to your trainer today for more information on how to take your results to the next level.