Best Science-Based Post-Workout Meal

Discover what is the best science-based post-workout meal to increase your muscle gains. Nutrition is the base for anyone who wants to get fit, build more muscle, or simply stay healthy. It is often said that you can’t outrun a bad diet and that is true in every way. No matter how many burpees you do, your body will likely change for the worst if you keep eating junk food regularly. Although post-workout meals are not as crucial as the bodybuilding community once thought, it still has their merits. By knowing what to eat after a training session, you will improve your recovery process and make sure to keep building muscle along the way. But what is the best science-based post-workout meal? For that, we turn to Jeremy Ethier. Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research. He shared a video explaining the best science-based post-workout meal. Check it out. Best Science-Based Post-Workout Meal First of all, this “best science-based post-workout meal” article will not be explaining how to cook amazing food for you to eat after your training routine. Rather, this will give you the basis to understand what you should be consuming after working out. Fair? Here is what Jeremy Ethier explains regarding the best science-based post-workout meal. “The best types of protein after a workout will be fast-digesting protein sources” as they promote post-exercise anabolism to a greater and faster degree. Whey protein or plant-protein powder Lean meats Egg whites You will want to include carbs in your post-workout meal because they replenish the glycogen fastest compared to protein or fats. High glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise. Potatoes Sweet potatoes Rice cakes White rice Does the best science-based post-workout meal need to include fats? According to Ethier, science is unclear about the pros and cons of having fats in post-workout meals when it comes to gaining muscle and speeding recovery. In his opinion, choose fats according to your taste and diet as the difference between including or not including them are “insignificant.” And that was Ethier’s take on the best science-based post-workout meal. Click on the video below to get a deeper explanation of each subject. VIDEO – Best Science-Based Post-Workout Meal Check out more content from BOXROX that we are sure you are going to love: How Hard Should You Train to Build Muscle – 5 Experts Give Their Answer What Losing Weight Does To Your Body and Brain What Happens If You Eat Nothing For 3 Days? 5 Ways To Burn More Fat At The Gym Nutrition is crucial for muscle growth because the foods you eat provide the building blocks and energy necessary to repair and build muscle tissue. When you engage in strength training or resistance exercises, you create small tears in your muscle fibers. Proper nutrition supports the recovery and growth of these muscles. Here are some key reasons why nutrition is important for muscle growth: Protein Synthesis: Protein is essential for muscle growth because it provides the amino acids needed for muscle repair and growth. Amino acids are the building blocks of protein, and they play a vital role in the process of protein synthesis, where damaged muscle fibers are repaired and new muscle tissue is created. Consuming enough protein through your diet helps ensure an adequate supply of amino acids for this process. Caloric Surplus: To build muscle, you need to consume more calories than you burn, creating a caloric surplus. This provides your body with the extra energy it needs to support muscle growth and repair. However, it’s important to strike a balance, as excessive calorie consumption can lead to excessive fat gain. Macronutrient Balance: In addition to protein, carbohydrates and fats are also important for muscle growth. Carbohydrates provide energy for workouts and help replenish glycogen stores in muscles, which can enhance exercise performance. Healthy fats are necessary for hormone production, including hormones like testosterone that influence muscle growth. Micronutrients and Nutrient Timing: Micronutrients like vitamins and minerals are essential for various metabolic processes in the body, including those involved in muscle growth. Nutrient timing, which involves consuming the right nutrients at the right times, can optimize recovery and muscle growth. For example, consuming protein and carbohydrates after a workout can help replenish glycogen stores and promote protein synthesis. Hydration: Staying adequately hydrated is crucial for overall health and performance. Water plays a role in various physiological processes, including nutrient transport and muscle function. Dehydration can hinder exercise performance and recovery. Reducing Muscle Breakdown: Certain nutrients, such as branched-chain amino acids (BCAAs) and glutamine, may help reduce muscle breakdown during intense exercise. This can contribute to better muscle preservation and growth over time. Individual Variation: Nutritional needs vary from person to person based on factors like age, gender, activity level, and genetic factors. Tailoring your nutrition to your specific needs can optimize muscle growth and overall health. Recovery: Adequate nutrition supports the recovery process, allowing your muscles to repair and grow efficiently between workouts. Without proper nutrition, your body may struggle to recover, leading to suboptimal muscle gains and increased risk of overtraining. It’s important to note that while nutrition is a critical factor in muscle growth, it’s not the only one. Regular and progressive resistance training, sufficient sleep, and managing stress are also vital components of a successful muscle-building program. If you’re looking to optimize your muscle growth, consider working with a registered dietitian or nutritionist who can help you create a personalized nutrition plan that aligns with your goals and needs. Source: Pnina Dahan | BOXROX Photo Comp 2022 7 Ways to Boost Metabolism and Burn Calories According to Science 10 Real Ways To Speed Up Fat Loss – Dial In Your Nutrition & Training 5 Surprising Fat Loss Mistakes You Might be Making Why You Should Never Copy a Pro Athlete 5 Tips To Flatten Your Stomach Permanently How to Properly Use Cheat Meals to Lose Fat Faster (3 Science-Based Tips) 5 Post Workout Stretches Trap stretch Grab one arm and put it all the way behind your back, then push your head towards the opposite side. Make sure to sink your shoulder down and back and gently pull your arm down and back. Keep your shoulders aligned with your hips. Hold 1 minute per arm. Forearm stretch Source: Photo by RF._.studio on Pexels This great post workout stretch for whenever you’ve worked on your forearms includes stretching one arm in front of you, bending your wrist so your palm faces forward and pulling your fingers towards you. Make sure you press all your fingertips towards you with the same force and press your palm in the opposite direction. Your shoulder should be semi-relaxed down and back, not up close to your ears. Hold each arm in this position for around 1 minute. Rhomboid stretch Pull one elbow across your body and hook your hands, bringing your second arm under and around the one you’re stretching. You should feel this stretch in your upper back and forearms. Make sure you pull your stretching arm down for more tension relief. Hold 1 minute per arm. Tabletop stretch This is a great post workout stretch for your elbows and chest. To do it go into a tabletop position by sitting down with your legs bent in front of you and your arms behind supporting the weight of your torso, then bring your hips up. Your fingers should face away and you should squeeze your shoulder blades together. The goal is to get the hips as high as the knees, which themselves should form a 90-degree angle. If you’re able hold this position for a full minute, otherwise accumulate about 50 seconds of active holding with little breaks. Corpse pose The last stretch is more of a mental one and involves simply laying down. She thinks of the day’s wins, what she needs to work on, and focuses on her breathing. Hold for as long as you want. How to Eat to Lose Belly Fat 3 Habits to Double Your Fat Loss The Best Full Body Workouts: Beginner, Intermediate & Advanced How to Eat for Performance Vs Health Vs Looks? What To Do If Calorie Deficit Stops Working

Best Science-Based Post-Workout Meal

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