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Looking to enhance your recovery time, lose fat or build lean muscle, then post-workout nutrition is something you cannot afford to skip!! But with so many products out there, and so many different individuals providing their 50 cents, how would you know what is true and what’s not? That is why we came up with the CHROME post-workout 101 guide.
In this short guide we are going to explain why post-workout nutrition is so essential, and we are going to educate you on what to look for in a post-workout product. Time to focus, the CHROME post-workout nutrition class is in session.
When you hit the gym or field, you are placing your body under stress. Yeah, and you thought exercise is good for you? To be honest… it is, but in order to get the most out of it, and to make sure your hard earned hours in the gym or on the sports field does not go to waist, you should refuel after each workout.
First, some science. Carbohydrates are eventually broken down into glucose, which gets stored in the muscles and liver as energy. Whenever you hit a session, your body taps into the glycogen stores for necessary energy. Glucose is one of the main energy sources your body uses during workouts. One of the main reasons you need to refuel is to replenish glycogen stores that were tapped-out during an intense training session. Replenishing glycogen levels directly after a workout helps speed recovery and kick-starts your body into “anabolic mode”. This will help you to build lean muscle, recover better and can assist in strength gains and fat loss.
You will need something that is rapidly absorbed, so oats and rye bread are out. What you need is sugars. Glucose (normal sugar) will do, but you will need to be careful, this doesn’t mean you can gulp down a milkshake or eat a doughnut. You need glucose and glucose alone, not the added fats and trans fats. I suggest you either use 4-5 teaspoons of normal sugar depending on your body weight and workout intensity, gummy bears are also a great option.
Optimal post-workout dosage for the average 70-80kilogram athlete is anything between 25-35grams of fast-digesting carbs post-workout.
This is another energy source that your muscles use during exercise. If you are not sure what they are all about, then check out our BCAA 101 guide. But in a nutshell, BCAAs are essential amino acids that can help feed your muscles. Amino acids are the building blocks of muscle, and that is why it’s so important to refuel with BCAAs. BCAAs are also anti-catabolic which means they can help prevent muscle breakdown (another good reason to add them to your arsenal post-workout). Optimal BCAA dose post-workout is anything between 5-10grams
If you want to know exactly what glutamine is all about, refer to our Glutamine 101 guide. But, in a nutshell, glutamine levels also get depleted during exercise.
A lot of individuals don’t include additional glutamine servings into their post-workout shakes because they assume that they amount of glutamine in the whey protein is sufficient. Unfortunately, it’s not! The above are all good reasons why you should include glutamine into your post-workout shake / meal.
One source that you can’t leave out of your post-workout is creatine. A recent study by researchers from Australia reported that subjects who took creatine, carbohydrate and protein pre- and post-workout, while on a weight training plan, gained 80% more lean muscle and 30% more strength in a period of 10 weeks. If you want to learn more about creatine and its different forms, check out our Creatine 101 guide.
Some creatines like monohydrate require a loading phase, meaning you will only have to not take it post-workout but also other times during the day, like with breakfast, between meals and pre-workout.
We saved the best for last! This is definitely the most essential ingredient out of all 5 of the above listed ingredients. Protein is most essential for muscle tissue repair and also muscle tissue growth. If you want to learn more about whey protein and fully understand how it can benefit you, have a look at our Whey Protein 101 guide. Whey protein contains amino acids, and like I have mentioned before, amino acids are the building blocks of muscle. Without an adequate amount of protein consumption per day, your fitness goals will fall flat.
These are the 5 most important ingredients to post-workout nutrition. Make sure that you include them into your regime and I can guarantee significant results.
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SSN's MICELLAR CASEIN PROTEIN is a superior quality, incredible tasting, bio-engineered protein supplement. At the core of this cutting edge protein formulation is the most undenatured form of isolated milk protein – Micellar Casein. Casein in its micellar form has a unique molecular structure, which when digested yields the bioactive peptides - glycomacropeptide, casomorphins and casein-phosho-peptide.