In the topic of how to build muscle people often look for unnecessarily complicated answers when the basic principles still work just fine. Today we shall examine one of those proven principles, the post-workout nutrition window. We are going to explain it for you step-by-step and get rid of some of the general myths surrounding it for you.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* What is the reason this actually exists?
* What's going to happen if you miss it?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
It's crying out for food and because of this desperation it will literally gobble up anything you provide it with. The post-workout window is as simple as that, really. The trick is to learn how to provide it with the right type of nutrition to push your results even higher.
The length of the window also answers the question of what food you should be looking to eat. It only lasts for around 45 minutes post-workout.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
It's that source of instant energy which you are looking for after a hard workout. Furthermore, your digestive system will try to use as much of the meal as it possibly can. That's right, even more than it usually would if you consumed it at another point in the day.
If you miss the window you probably won't realize it. It doesn't mean your workout was for nothing, it just means it could have been slightly better overall. People have been training for years now and still have no idea this even exists, so it's not going to be the end of the world by any means.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
Discover how to build muscle with 5 simple rules.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* What is the reason this actually exists?
* What's going to happen if you miss it?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
It's crying out for food and because of this desperation it will literally gobble up anything you provide it with. The post-workout window is as simple as that, really. The trick is to learn how to provide it with the right type of nutrition to push your results even higher.
The length of the window also answers the question of what food you should be looking to eat. It only lasts for around 45 minutes post-workout.
That generally removes the confusion from the second question above, which is asking what type of foods you eat. You want to hit your body with nutrients during the 45 minute post-workout period therefore should avoid foods which are going to take a long time to be broken down and used up. So ignore the complex carbohydrates...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
It's that source of instant energy which you are looking for after a hard workout. Furthermore, your digestive system will try to use as much of the meal as it possibly can. That's right, even more than it usually would if you consumed it at another point in the day.
If you miss the window you probably won't realize it. It doesn't mean your workout was for nothing, it just means it could have been slightly better overall. People have been training for years now and still have no idea this even exists, so it's not going to be the end of the world by any means.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
About the Author:
About the Writer: Russ Howe PTI is the UK's most followed personal trainer who teaches people how to build muscle and how to lose weight. Watch our free guide next to enhance your results in the gym.
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