What You Need To Know About Post-workout Products

One of the top bodybuilding tips I used to get was on post-workout nutrition.

If I did not eat protein and carbohydrates immediately after training, they used to tell me. I would lose the opportunity to accelerate muscle growth if I indirectly hindered it.

And that’s exactly what I did, without fail, after every workout.

You have most likely heard equivalent things. Both bodybuilders and gym bros have been singing praises of post-workout nutrition for many years.

However, how important is it really? Does eating after workouts really help us build muscle faster?

Well, the long short story is this:

Although post-workout nutrition isn’t as important as some would have us believe, it isn’t without merit.

And during this article, you will get to determine why.

By the end, you’ll be learning why post-workout nutrition is even a “thing,” the perfect kind of post-workout food, the reality of the “anabolic window,” and more.

Article: What You Need To Know About Post-workout Products

Let us begin.

Why Post-Workout Nutrition?

Every day, your body constantly breaks down and rebuilds muscle protein.

This process is understood as “protein turnover”, and when viewed in its entirety, the rates of breakdown and synthesis generally balance each other.

However, when you exercise, things change.

Research shows that protein synthesis rates drop during resistance training and cardio. And protein breakdown rates spike shortly after you’re done understanding.

In other words, exercise can be a catabolic activity, and this is often very true with fasted training and longer workouts.

(This explains why the bodybuilding cliche “you don’t grow muscle in the gym” is correct.) Because workouts tear down muscle tissue, repair, healing, and growth take place over “period. of inactivity” between workouts).

Now, mechanically speaking, muscle growth results in protein synthesis rates exceeding degradation rates over extended periods of your time.

So, if you want to build muscle as fast as possible, then you’d like to try your best to keep protein synthesis rates at or above breakdown rates.

The longer your body spends during this anabolic state, the faster it will gain muscle.

That’s one of the reasons why you should consume enough calories and protein each day. Why different tactics might aid muscle repair, and why post-workout nutrition can be a staple in the bodybuilding scene.

The purpose of the post-workout meal is straightforward:

Slow muscle breakdown and increase muscle synthesis rates.

And works.

That’s the thought, anyway. However, how does it really unfold?

Should You Eat Protein After Workout?

Article: What You Need To Know About Post-workout Products

Yes, it is an honest idea to eat protein after a workout.

This is why …

1. Stimulates muscle protein synthesis rates, initiating muscle development.

We recall that when we done with understanding, rates of muscle breakdown continue to increase, easily outpacing synthesis rates.

Muscle gain cannot occur until thisreversed (synthesis rates exceed degradation rates), and eating protein does exactly that.

The main drivers here are the aminoalkanoic acid leucine, which directly stimulates protein synthesis and is especially abundant in certain types of protein, such as whey and beef. And therefore the hormone insulin, which suppresses the rates of muscle breakdown and provides nutrition to cells.

So, in short, you eat protein and your body digests it and breaks it down into its constituent amino acids, which include leucine.

These amino acids absorbed into the bloodstream along with insulin, slowing down rates of muscle breakdown and causing the wheels of muscle protein synthesis to start turning.

2. Protein intake after a workout stimulates protein synthesis more than when it is eaten while resting.

Eating protein stimulates muscle protein synthesis no matter once you eat it, but eating it after a workout amplifies these effects.

Article: What You Need To Know About Post-workout Products

Should You Eat Carbs After Workout?

Article: What You Need To Know About Post-workout Products

Should you eat carbs after a workout?


Often told to eat carbohydrates after understanding to increase insulin levels, which intend to drive muscle growth through various anabolic mechanisms.

Unfortunately, studies suggest that this does not work. Adding carbohydrates to post-workout meals does not appear to accelerate muscle gain.

The reason for this is that when paired with an adequate protein dosage, only mild insulin elevations are required to enhance muscle protein synthesis rates, which is typically enough to attain specified insulin concentrations.

However, I will point out that adding carbohydrates to your post-workout meal will keep insulin levels elevated for an extended period, which is desirable from a muscle-building standpoint because, as you recognize, insulin suppresses rates of muscle breakdown.

This is one of the explanations why high carb diets are better for gaining muscle than low carb ones:

High carbohydrate diets end in generally higher insulin levels, successively producing generally lower rates of muscle breakdown.


Another benefit of consuming carbohydrates after training is recharging your muscles with glycogen. Which is burned for energy once you exercise, and particularly during high-intensity exercise.

This whole-body glycogen replenishment can enhance your mood and give you a pleasant post-workout pump. But it doesn’t appear to increase your overall workout performance unless you return to training later that day.

In other words, you don’t have to rush to replenish your glycogen stores unless you have to turn them back on later in the day.

It’s also worth noting that the body won’t store carbohydrates as fat until glycogen stores are replenished. Which is why people often recommend that you simply eat your most carbohydrate-rich meals immediately after you’ve finished your meal. job.

Whether this will benefit your body composition over time is debatable, but it certainly won’t hurt.

Should You Eat Fat After Workout?

Of course, if you want.

Some bodybuilders claim that you simply shouldn’t because it slows down the method of digestion and absorption of protein and carbohydrates that your body so desperately needs after a workout.

Well, while it is true that adding fat to a meal high in protein and/or carbohydrates slows the rate at which food is eliminated from the stomach, it is not true that this makes post-workout nutrition less effective.

For example, studies have repeatedly shown that the fat content of a meal has no effect on glycogen replacement rates, and milk may also be more anabolic than skim milk.

So you don’t need to get fat after being unemployed, but there is nothing wrong with it either.

When To Eat After Workout?

No discussion of post-workout nutrition is complete without mentioning the “anabolic window.”

The idea here is that when you’ve finished a workout, you should eat within a particular amount of your time to maximize muscle gain (30 hours is the consensus).

If you don’t, the story goes, you won’t pick up on muscles as fast as you would.

However, how true is this?

Well, it depends on when was the last time you ate before exercising.

If you haven’t eaten within 3-4+ hours of your workout, your muscle protein and insulin synthesis levels are likely reaching baseline for coffee, and in this case, you could add to eating protein soon after.

If you don’t, you’re not missing out on a special opportunity to build muscle faster, but your body can’t start building muscle until the machinery turn on, which won’t happen until you eat.

However, if you’ve eaten within a couple of hours after starting your workout, and particularly if that meal contained a large amount of protein, then the timing of your post-workout meal is a significantly lesser amount.

Your body will continue to process the food you ate, so you will eat immediately after your workout if you wish, but you will also wait an hour or two.

Article: What You Need To Know About Post-workout Products

About Post-Workout Supplements?

Article: What You Need To Know About Post-workout Products

There are racks and shelves of “post-workout supplements” that claim to speed recovery and muscle growth.

Most are bunk beds, but there are a couple of options that you simply need to consider:

  • Whey protein because it is rich in leucine and rapidly increases plasma levels of aminoalkanoic acid, making it a very good source of post-workout protein.
  • Creatine because it helps you gain muscle and strength faster, and research suggests it’s best to take it after understanding.
  • Fish oil because it is a powerful list of health benefits, and research shows that it can increase levels of muscle protein synthesis when combined with food.


It has long been said that meals before and after training are the most important meals of the day.

This is simply not true.

As long as your diet is generally adequate, no single food will rank above another.

In other words, goodbye, since you’re eating enough calories a day and your macros are being discovered correctly, once you eat, you won’t be able to make or break your gains.

That said, it’s smart to eat protein every few hours if you want to maximize muscle growth, which will generally involve eating within an hour or two before and after workouts.

This is why I generally recommend eating 30 to 40 grams of protein an hour or two before and after being off duty.

I also recommend including carbohydrates in those meals because it improves workouts and keeps post-workout insulin levels generally higher.

Last but not least, post-workout meals may contain fat but you don’t enjoy it, so eat whatever you prefer.

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