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:
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.
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%.
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.
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