Post Workout Meal Is So Important Because:
- The most important meal of the day, besides breakfast, is the post-activity meal. Both of those feeding times are crucial times for the body to take in nutrients for growth, repair, and energy.
- Since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle.
- The next macro-nutrient, is an important part of the post-activity meal. Protein consumed within the “open window” of recovery should be about 10-20 grams. Protein is important because it provides amino acids, which are the building block for muscle, and ensures a positive protein balance, which means the protein synthesis exceeds protein breakdown.
- We know that glycogen levels are low and protein breakdown is high after a workout. It has been demonstrated that there is a window of 30 minutes after exercise that is optimal for refueling. During that time period, the body is most able to recover.
- The amount and quality of the post-activity meal will play a direct role in the how well your recovery takes place. The harder and longer you’re active, the more important it is to refuel the body for the next workout. In order to get the most out of your post-activity meal it should be made up of carbohydrates, proteins, and fluids/electrolytes