Many athletes regularly ask the question about post-training: “What do you take after training (or after training, depending on the school)? «. In this article we will see in detail the importance of post-training (what, when, the pros and cons).
What is a post workout?
During our workouts, we significantly destroy muscle tissue. Therefore, a natural repair takes place immediately after exercise. This repair phase is called biochemical overcompensation to bring the body back into balance.
The main purpose of food is to force the body into a restful environment to begin the process of protein synthesis.
After exercise, cortisol levels are high and insulin levels are relatively low. In order to allow the release of growth hormone to reduce the presence of cortisol, a surge of insulin must be generated.
So post-workout becomes essential for several reasons:
- Reduced risk of injury
- muscle growth
- The replenishment of the various supplies (glycogen, BCAA etc.)
The post-workout snack:
In order to optimize recovery and muscle growth, the first two hours after training are crucial, especially the first 60 minutes.
During this time, the body is most assimilating the nutrients circulating in the blood and the released anabolic hormones.
In order to ensure the fastest possible supply of amino acids to the stressed muscles, it is advisable to consume a shaker of protein , ideally whey protein, around 30 to 35 grams at the end of the training session.
After a vigorous bodybuilding session, which lasts an average of 1 to 1.5 hours, our muscle glycogen reserves and blood sugar levels are at their lowest. As discussed above, this encourages the release of a catabolic hormone, cortisol. The latter destroys the muscle and inhibits protein synthesis.
Consuming high GI (glycemic index) carbohydrates immediately after exercise raises blood sugar levels without producing a spike in insulin.
The amount of high GI carbohydrates to be consumed post-workout mainly depends on the effort made:
- Strength: No carbs due to low glycogenic impact on training
- Mass: 0.2 to 0.4 g of high GI carbohydrates per kg of body weight
- Volume: 0.5 to 0.8 g of high GI carbohydrates per kg of body weight
- Dry: no carbohydrates
Due to the sensitivity of the receptors, it is also interesting to take BCAAs to promote the new synthesis of proteins and glutamine to strengthen the immune system. Finally, depending on your goal, you can add creatine to maximize your recovery and improve your strength.
Finally, I propose to introduce you to my perfect post-workout shaker:
- WHEY ISOLATE: quickly assimilated up to 35 g of protein (0.5 g per kg of body weight)
- GLUTAMINE: Helps eliminate catabolic ammonia in muscle and promotes growth hormone. It takes about 10gr for this dosage.
- BCAA: It promotes protein synthesis, anabolism and increases growth hormone secretion.
- CREATINE (Creapure): to increase your phosphocreatine
- CARBOHYDRATE: to replenish energy reserves and insulin peaks thanks to dextrose or maltodextrin (approx. 0.5 g per kg of body weight)
Article by Yann Gondrand
Passionate about bodybuilding and practicing bodybuilding for more than 10 years, I played many sports from a young age (karate, soccer, tennis, swimming, mountain biking), but the sport that drives me today and has significantly changed my life is bodybuilding, bodybuilding . So I decided to turn my passion into a profession and pass my BP JEPS AGFF. Over the years I have been able to acquire a solid foundation in terms of intensive set and nutritional work.
My favorite quote is “You have a dream, you have to protect it. Those who can’t will tell you they can’t. If you want something, fight, period» (Will Smith – The Pursuit of Happiness). you resonates in me as a matter of course. This sport requires strength of character to advance and develop.