What Is Post-Workout Nutrition?

What exactly is post-workout nutrition? The overall goal of post-workout nutrition is to create better overall recovery from training. In return, better recovery can lead to:

  • Bigger Muscle Fibers - - - - - - - > Increased Muscle Size
  • Replenished Glycogen Stores - - - - - - - > Full Fuel Tanks
  • Stronger Muscle Fibers - - - - - - - > Increased Strength
  • Reduced Soreness - - - - - - - > Less Time Needed To Recover Between Workouts

With better recovery comes better performance. The basis of post-workout nutrition involves the consumption of protein and carbohydrates after a training session. Whether it is high-intensity interval training or in resistance training, they both can result in depletion of important stored fuels and damaging muscle fibers. The primary fuels often burned from these types of training are carbohydrates in the form of muscle glycogen and amino acids used in muscle tissue.

Titan Athlete Bike

Carbohydrates

Carbohydrates are a vital part of the post-workout equation. Carbohydrates convert to glycogen, a form of energy stored in the liver and skeletal muscles. When glycogen stores become depleted, performance suffers and exercise-induced muscle breakdown is accelerated.

Glycogen is essential to optimal training performance. Up to 80% of ATP production can come from glycolysis (the breakdown of glycogen for fuel). Common, high volume bodybuilding-style workouts involving multiple sets for the same muscle group can deplete the majority of the related muscle’s glycogen stores.

Muscle building (anabolism) and break down (catabolism) are involved in a complex system of signaling pathways. Low glycogen levels are associated with the increase of protein break down making it harder to repair and rebuild muscle. On the other hand, glycogen availability has been shown to mediate muscle protein breakdown. One study found that following a glycogen depleted training session nitrogen losses due to muscle protein breakdown, were more than doubled compared to training with full glycogen stores.

Maintaining high intramuscular glycogen stores at the onset of training makes post-workout nutrition that much more important. Other studies have shown that waiting 2+ hours to consume post workout nutrition with proper carbohydrate consumption can reduce glycogen resynthesis by up to 50%.

Protein

Fast digesting protein will quickly deliver a rush of amino acids to the muscle tissue you just broke down, beginning the repair process. It’s important that the protein is fast digesting in order to hit your bloodstream and begin recovery. Often times, whole food protein sources can take hours to break down in our systems. Whey protein is touted as the champion for fast-digesting protein to hit your system quickly and begin to repair and rebuild muscle.

Research shows that muscle protein breakdown is slightly elevated immediately after training but then rapidly rises after. If you train fasted, muscle protein breakdown is increasingly heightened after training creating a negative protein balance, up to 50% after 3 hours, and without proper nutrition, protein breakdown can go up to 24 hours postworkout.

By providing our muscle tissue with an appropriate flood of amino acids (from fast-digesting whey protein), our body begins the repair and rebuilding process. What happens after repairs and rebuilds results in a stronger and bigger muscle fiber. When this happens it allows more force and power to be produced equaling more weight being moved in subsequent training sessions.

Rebuild with Titan Nutrition® reBUILD™

With Titan Nutrition® ReBUILD™ you can take your recovery to the next level! ReBUILD™ provides a 1:1 ratio of fast-acting carbohydrates and proteins proven to work synergistically. The whey protein isolate is fast-digesting and provides amino acids essential to building new muscle tissue. Dextrose (fast absorbing carbohydrate) rapidly replenishes muscle glycogen levels and transports amino acids to begin the process of building new muscle.

ReBUILD™ doesn’t just stop at superior protein and carbohydrates. Included inside the incredible formula of ReBUILD™ is the Glycolytic Transport Complex to enhance nutrient delivery. This insulin-simulating complex helps move sugar from the blood vessels into muscle cells for superior glycogen replenishment. The Enhanced Recovery Complex provides creatine for muscle cell hydration, expansion, and energy production, as well as betaine and glutamine for tissue repair, digestion, and detoxification.

Intense training creates a harsh environment inside our bodies. We instantly put our bodies in a state of defense from the training stressors. Stressors like these left unchecked can create a disruption in our homeostatic balance, leading to fatigue, injury, and sometimes illness. ReBUILD™ fights off both with an Oxidative Defense Complex packed with antioxidants and the FLEX FORM™ Joint Complex to help reduce inflammation and support connective tissue repair.

Share This Article:

Share on facebook
Facebook
Share on twitter
Twitter
Share on google
Google+
Share on email
Email

References:

  • Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J: International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008, 5: 17-10.1186/1550-2783-5-17.
  • Candow DG, Chilibeck PD: Timing of creatine or protein supplementation and resistance training in the elderly. Appl Physiol Nutr Metab. 2008, 33 (1): 184-90. 10.1139/H07-139.
  • Hulmi JJ, Lockwood CM, Stout JR: Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond). 2010, 7: 51-10.1186/1743-7075-7-51.
  • Kukuljan S, Nowson CA, Sanders K, Daly RM: Effects of resistance exercise and fortified milk on skeletal muscle mass, muscle size, and functional performance in middle-aged and older men: an 18-mo randomized controlled trial. J Appl Physiol. 2009, 107 (6): 1864-73. 10.1152/japplphysiol.00392.2009.
  • Lambert CP, Flynn MG: Fatigue during high-intensity intermittent exercise: application to bodybuilding. Sports Med. 2002, 32 (8): 511-22. 10.2165/00007256-200232080-00003.
  • MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S: Muscle substrate utilization and lactate production. Can J Appl Physiol. 1999, 24 (3): 209-15. 10.1139/h99-017.
  • Robergs RA, Pearson DR, Costill DL, Fink WJ, Pascoe DD, Benedict MA, Lambert CP, Zachweija JJ: Muscle glycogenolysis during differing intensities of weight-resistance exercise. J Appl Physiol. 1991, 70 (4): 1700-6.
  • Goodman CA, Mayhew DL, Hornberger TA: Recent progress toward understanding the molecular mechanisms that regulate skeletal muscle mass. Cell Signal. 2011, 23 (12): 1896-906. 10.1016/j.cellsig.2011.07.013.
  • Bodine SC, Stitt TN, Gonzalez M, Kline WO, Stover GL, Bauerlein R, Zlotchenko E, Scrimgeour A, Lawrence JC, Glass DJ, Yancopoulos GD: Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo. Nat Cell Biol. 2001, 3 (11): 1014-9. 10.1038/ncb1101-1014.
  • Blomstrand E, Saltin B, Blomstrand E, Saltin B: Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. J Physiol. 1999, 514 (1): 293-302. 10.1111/j.1469-7793.1999.293af.x.
  • Richter EA, Derave W, Wojtaszewski JF: Glucose, exercise and insulin: emerging concepts. J Physiol. 2001, 535 (Pt 2): 313-22.
  • Derave W, Lund S, Holman GD, Wojtaszewski J, Pedersen O, Richter EA: Contraction-stimulated muscle glucose transport and GLUT-4 surface content are dependent on glycogen content. Am J Physiol. 1999, 277 (6 Pt 1): E1103-10.
  • Kawanaka K, Nolte LA, Han DH, Hansen PA, Holloszy JO: Mechanisms underlying impaired GLUT-4 translocation in glycogen-supercompensated muscles of exercised rats. Am J Physiol Endocrinol Metab. 2000, 279 (6): E1311-8.
  • O’Gorman DJ, Del Aguila LF, Williamson DL, Krishnan RK, Kirwan JP: Insulin and exercise differentially regulate PI3-kinase and glycogen synthase in human skeletal muscle. J Appl Physiol. 2000, 89 (4): 1412-9.
  • Kumar V, Atherton P, Smith K, Rennie MJ: Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol. 2009, 106 (6): 2026-39. 10.1152/japplphysiol.91481.2008.
Scroll to Top