Why post-workout meals are important

[addalinnerlight]

After a workout your muscles are in a state to take up nutrients and rebuild themselves. Here’s why leucine is MANDATORY.
Exercise makes your muscle cells far more responsive to insulin for up to 24–48 hours.
Leucine itself stimulates a insulin release so taking it when your cells are receptive drives of amino acids into muscle faster. Therefore producing more igf-1 in the liver

Aim for 2-3g post workout and pair with 100-200g carbs
Here is my post workout meal.
30g whey isolate protein
100g dextrose (if you dont have dextrose replace with 200g White sugar or 400g Rice)
And water + rice


This meal is 2,7g leucine + 100g glucose.

 

[chadisbeingmade]

DNR the only important meal for maximum gym gains/performanxe is pre workout.

90% of your carb intake should be before any physical activity.

Also using dextrose is comical.

 

[kazama]

even on leanmaxx??? Wont this cause any bloating?? I usually eat more carbs before training

 

[addalinnerlight]

DNR the only important meal for maximum gym gains/performanxe is pre workout.

90% of your carb intake should be before any physical activity.

Your muscle glycogen stores recover only when you replenish them after training. If you eat almost all your carbs pre workoutand then eat almost none afterward you’ll end up training on depleted glycogen the next day

 

[addalinnerlight]

even on leanmaxx??? Wont this cause any bloating?? I usually eat more carbs before training

You can do it still but eating before and none after Isnt ideal as you Wont have glycogen for the next workout + after training your muscles Will utilize carbs alot better

 

[Arwin12]

After a workout your muscles are in a state to take up nutrients and rebuild themselves. Here’s why leucine is MANDATORY.
Exercise makes your muscle cells far more responsive to insulin for up to 24–48 hours.
Leucine itself stimulates a insulin release so taking it when your cells are receptive drives of amino acids into muscle faster. Therefore producing more igf-1 in the liver

Aim for 2-3g post workout and pair with 100-200g carbs
Here is my post workout meal.
30g whey isolate protein
100g dextrose (if you dont have dextrose replace with 200g White sugar or 400g Rice)
And water + rice


This meal is 2,7g leucine + 100g glucose.

so u saying i just eat a spoon full of sugar after the gym?

 

[chadisbeingmade]

Your muscle glycogen stores recover only when you replenish them after training. If you eat almost all your carbs pre workoutand then eat almost none afterward you’ll end up training on depleted glycogen the next day

Nigga what?

How would I be training depleted if I eat all my carbs pre workout? Eat carbs, glycogen restored, train. Next day eat carbs, glycogen restored, train.

Not hard. That is the ONLY benefit to having carbs in your diet, quick energy. Carbs after is pointless, you will probably be depleted by the next day.

 

[addalinnerlight]

Nigga what?

How would I be training depleted if I eat all my carbs pre workout? Eat carbs, glycogen restored, train. Next day eat carbs, glycogen restored, train.

Not hard. That is the ONLY benefit to having carbs in your diet, quick energy. Carbs after is pointless, you will probably be depleted by the next

Right after you train, your muscles are primed for nutrient uptake not just glucose, but also amino acids. Even if you eat the same carbs next day you miss out on that uptake for protein synthesis today

If you wait 12–24 hours until your next pre‑workout meal, you’ll have a larger gap. Right after also lowers cortisol buildup from training

 

[addalinnerlight]

so u saying i just eat a spoon full of sugar after the gym?

No just get leucine and glucose

 

[Arwin12]

No just get leucine and glucose

food terms buddy

 

[addalinnerlight]

food terms buddy

100g dextrose / 200g White sugar 30g whey protein

 

[austrianautist]

DNR the only important meal for maximum gym gains/performanxe is pre workout.

90% of your carb intake should be before any physical activity.

Also using dextrose is comical.

whats optimal after a workout for muscle growth? just protein?

 

[chadisbeingmade]

whats optimal after a workout for muscle growth? just protein?

There isn’t any point going above 300g carbs pre workout, your glycogen stores will be full and you can train with maximum intensity, and even that may be too much depending on your size. So post workout you can the remainder of the carbs and most importantly protein yes. The amount of protein doesn’t matter too much long as you high your 1g per lbs bodyweight each day.