A post-workout meal

Post-training meal – simple carbohydrates vs. complex carbohydrates 

The discussion that led to the Forum recently prompted me to write this article. Her subject was post-training nutrition. In view of the fact that there is some confusion in this matter, I decided to write a few sentences illustrating my view on this very important aspect of nutrition which is undoubtedly a post-training meal.

For starters, a little general knowledge. Carbohydrates are divided into simple carbohydrates (sugars), complex carbohydrates (sugars) and fiber. Simple carbohydrates include glucose, galactose and fructose. Complex carbohydrates are starch and its derivatives, including dextrose and dextrin. On the other hand, fiber can be divided into hard (bran, oat flakes) and soft (apple pectin, citrus fruit, apricots, plums). 

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The basic simple carbohydrate is glucose. Its transfer from blood to cells, including muscle cells, facilitates and facilitates insulin. In cells, it is converted into energy. The end result of the digestion of simple carbohydrates are monosaccharides, which are absorbed by the intestines and transferred to the liver to be transformed into glycogen. Glucose, except that it is a source of energy for the body, also has a less glorious property, or the ability to transform into fat. 

 

But what to eat after training? Well, in my opinion, only simple carbohydrates (plus protein supplement but this is not the topic of this article). If the training takes place in the evening, it must be enough if in the morning or in the afternoon it should be a normal meal in which the dominant role may play complex carbohydrates (eg steak, chicken breast plus rice, pasta or groats and of course vegetables). To support my theory, I will use the materials that appeared in one of the old editions of Flex. They will tell you better than my descriptions why you should eat simple carbohydrates right after the workout. 

After training you should eat simple carbohydrates for several reasons. First of all, simple carbohydrates absorb very quickly. Secondly, they strongly stimulate the secretion of the anabolic hormone insulin. In addition to direct anabolic effects, insulin facilitates the transport of glucose and amino acids to the muscles. Insulin also takes part in the process of maintaining a constant concentration of potassium in the blood and muscles. During training, large amounts of potassium get from the muscles to the blood. Insulin released after eating simple carbohydrates will pump sodium out of muscles and pump potassium back. Simple carbohydrates therefore support this corrective process. Many people try to stop the catabolism by taking supplements that suppress the secretion of cortisol, but this is not the best way in the context of muscle growth. If a bodybuilder inhibits catabolism, he does not achieve such increments as he wants. It must remove impurities from the muscles (through catabolism) for a more efficient growth (through anabolism). Catabolism, which occurs as a result of training in the muscles is completely different than the catabolism caused by starvation. The former is an essential part of the entire anabolic process. better to push this process forward than to inhibit something that occurs naturally. And that’s what simple carbohydrates help us with. 

 

The reason to eat simple carbohydrates is that they stimulate the pancreas to release insulin. Insulin is the strongest anabolic hormone. It is also a storage hormone that tries to store everything that is in the blood. If there is a lot of glucose in the blood, insulin pushes it into the muscles, where it is stored in the form of glycogen. If there is a lot of creatine in the blood, insulin also pumps it into the muscle cells. If there is a lot of amino acids in the blood (which should take place if protein meals are eaten during the day), insulin supplies them to the muscles, where it works anabolically storing amino acids in muscle cells 

It is necessary to provide the body with essential nutrients throughout the day, and not only after training. However, just after training, the glycogen stores in the muscles being trained are completely exhausted. You should eat complex carbohydrates throughout the day, but after training you need glucose to be stored as glycogen. It would take too long to lay down complex carbohydrates to glucose, so complex carbohydrates are a much less effective source of glucose. Just after training, you need primarily simple carbohydrates to replenish your glycogen stores. Then you should eat about 75 – 100 g of simple carbohydrates (I think that it also depends on body weight, intensity, length of training and time of day – so do not overdo it). I like carbohydrate drinks such as Kick Some Mass, which also contains protein, glutamine and creatine. Whey proteins are easily absorbed. about 60 g of protein should be provided to ensure the proper ratio of carbohydrate to protein. 

In the last 30 minutes of training, I eat two scoops of powdered whey protein mixed with a low-carb drink. This mixture contains 60g of protein and 35g of carbohydrates. I also eat a few rice wafers, from which a further 30g of carbohydrates, mainly straight, comes from …. My metabolism is really fast after training, so I listen to my body and feed it when it needs it. I eat a real meal an hour after training – usually something like 250g steak. 

 

Summary

Post-training meal is probably the most important meal of the day for a bodybuilder. At no other time the body is more focused on growth. Immediately after training, you need simple carbohydrates followed by a high-protein meal. 

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You can read also: What post-workout supplements should you get?

Posted on: March 1, 2019

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