In your quest to learn how to build muscle more effectively you'll probably encounter people talking about the post-workout nutrition window. We are going to look at this today and help you learn the facts on this topic, dispelling some of the common myths in the process.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* What length of time does the window stay open for?
* What type of foods should I eat in this period?
* How does this situation exist in the first place?
* What's going to happen if you miss it?
Every question shown above will get answered today. The phenomenon of this window takes place because our body is starving of nutrients in the post-workout period. The most intense the workout was, the higher the rate of starvation the muscles are going through.
To put it simply, it wants food and it wants it immediately. To a large extent it doesn't even care what you eat, it's going to try to use as much energy from the food provided. If you provide it with an already nutritious food you really experience the benefits here.
The magic muscle building window closes after just forty five minutes so we want to be trying to provide it with all the nutrition it needs within that time.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
It's that source of instant energy which you are looking for after a hard workout. Furthermore, your digestive system will try to use as much of the meal as it possibly can. That's right, even more than it usually would if you consumed it at another point in the day.
Should you miss this golden window there is no need to panic. The damage by missing it once or twice is absolutely minimal, this is something which will enhance your results if you hit it on a consistent basis but won't wreck your progress if you miss it here and there.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* What length of time does the window stay open for?
* What type of foods should I eat in this period?
* How does this situation exist in the first place?
* What's going to happen if you miss it?
Every question shown above will get answered today. The phenomenon of this window takes place because our body is starving of nutrients in the post-workout period. The most intense the workout was, the higher the rate of starvation the muscles are going through.
To put it simply, it wants food and it wants it immediately. To a large extent it doesn't even care what you eat, it's going to try to use as much energy from the food provided. If you provide it with an already nutritious food you really experience the benefits here.
The magic muscle building window closes after just forty five minutes so we want to be trying to provide it with all the nutrition it needs within that time.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
It's that source of instant energy which you are looking for after a hard workout. Furthermore, your digestive system will try to use as much of the meal as it possibly can. That's right, even more than it usually would if you consumed it at another point in the day.
Should you miss this golden window there is no need to panic. The damage by missing it once or twice is absolutely minimal, this is something which will enhance your results if you hit it on a consistent basis but won't wreck your progress if you miss it here and there.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
About the Author:
About the Writer: Russ Howe PTI is the UK's most subscribed fitness instructor who shows men and women how to build muscle and how to lose weight. Watch our free guide next to enhance your results in the gym.
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