What to Eat After Workout

Take after training is a snack that is taken right after training. When your body is in a critical condition after being burned more calories than you have no choice but to pull the alarm and open the metabolic window . This corresponds to a time interval during which ingested nutrients are assimilated (good for muscle growth )

Nutrition and metabolism window

After an intense workout , hormone levels are low , muscles are full of waste , glycogen is at its lowest level and proteins are metabolized for energy compensation . At this critical moment , your body realizes that it has become more difficult for a more intense workout . This is why active all anabolic mechanisms to participate in the recovery and to allow tissue repair is said that the body metabolic window opens . A protein intake during this period allows your body to pass catabolism anabolism .

Opening the metabolic window period is between 40 and 60 minutes after training . During this time interval of nutrients are better absorbed by the body , including proteins that their degree of assimilation can exceed 40 g for a 80 kg person . The muscle fibers are much more receptive and nutrients consumed are totally dedicated to the muscles. In summary, a devastating training put the body in a perfect state for muscle synthesis of just one hour.

Restore glycogen stores :

The metabolic window that opens is the ideal time to eat as protein and carbohydrates simple and complex. This will restore your glycogen stores to better protect the protein consumed in the future and provide fuel to the muscles. Knowing that the metabolic window pushes the limits of the assimilation of nutrients , the rate of sugar become fat is much lower during this period. In other words , the metabolic window lets extra calories that are more than their daily needs and do not store excess fat !

Rapid absorption of protein post workout nutrition :

After training you need to eat foods that are absorbed quickly by the body to make the most of your nutritional intake . Lean fish such as sole and plaice are rapidly absorbed by the body. The meats like pork are not adapted to the metabolic window because the body needs more than 3 hours to digest . Best to take the liquid mixture into the shaker , as it is absorbed quickly.

Dietary supplements :

Eat right after training is the basic principle of weight gain . If you are an avid supplement , metabolic window is the best time to consume protein is quickly absorbed . 45g water is mixed with serum 200CL absorb about 40 g of protein.

While I was making my meal plan , I find it difficult to get a great tasting easy to prepare copy ideas that meet my fitness goals.

Workout Tips and Tricks to Stay on Your Exercise Routine

Thousands of people start an exercise routine every year and are stopped before they reach your fitness or weight loss goals. Why quit before reaching their full potential? Some think it's too hard, do not see the results they want and discouraged, while others have unrealistic expectations. If you start a new exercise routine or has reached a plateau in your workout routine in progress, follow these tips to keep you on the road to success.

Exercise RoutineWith an exercise routine that you want to get the most out of every exercise you do. Make the most effective exercises to achieve their objectives. If you want to lose weight with cardio / aerobics to burn calories and fat with strength training to build muscle. Interval training is a great way to make these two exercises in the same workout. Do exercises that will give you the most effective exercise.

Be consistentYou will never reach your goals start and end. You must be consistent with exercise. It's best to do some exercise every day to make a lot one day and nothing for another day. Even if it's just walking 30 minutes a day at first and then build over time, distance and intensity is to be consistent.

Realistic goalsDo not set goals that are realistic for your body shape, size or ability. It is unlikely that you will lose 20 pounds in a month. But three months is quite possible. Set realistic goals that are attainable. It also provides short-term goals that way you do not get discouraged and leave in the medium and long term.

Choose exercises that you likeIf it does not, do not force yourself to run because they adhere to it. If you hate going to the gym, do not waste your money on a gym. Instead of choosing the activities and exercises you can do at home. You do not have to lift weights, if you do not, and do resistance exercises that use your own body weight like push ups, squats, lunges and. When choosing exercises you enjoy doing that is more likely to stick to it.

Staying motivatedWhat motivates you to continue? Is there someone who inspires you? For some, it may be getting your family and friends involved to create a support system. For others, it can be inspirational quotes, videos or stories. Find what motivates you and inspires you and include it in your daily life and routine.

Be patientEveryone wants to see results immediately. It does not work well. It takes time for your body to react and change. It is also important to know that there are ups and downs, failures and victories. But do not be discouraged and do not be discouraged. If you continue to keep up with it, you will see results.