You’d be forgiven for thinking that if you didn’t slam down a protein shake as soon as you’ve finished your workout you’ll lose all your gains, wither and die.
This is the power of the supplement industry.
The truth is that whilst workout nutrition has its place in your diet, it is not the be all and end all most think it to be. In fact, there are much more important factors (calories & macros) when it comes to changing your body.
However, having said this there are still times when workout nutrition can be useful, this article will explore what workout nutrition is, when you need it and how to take it.
What Is Workout Nutrition?
Workout nutrition is the food you eat either pre (before) or post (after) workout.
For the vast majority of gym goers, it’s taken in the form of protein shakes often with the addition of carbohydrates for the post workout shake. The purpose of these meals is to; Alfy games highly compressed.
General guidelines are to eat 1 – 2 hours before working out and then within 2 hours of finishing your workout with general wisdom being that the sooner the better.
However, for the average gym-goer, there is some debate over the need to adhere to such rigid principles and whether or not you can get all the same benefits without needing to be so bound by timing and reliant on protein shakes.
In this post, we will explore why you use pre and post workout nutrition and how it may or may not apply to you.
What is Pre-Workout Nutrition?
Pre-workout nutrition is the meal you eat or drink before working out and is usually consumed between 1 - 3 hours before your workout.
The pre-workout meal is important for providing you with the fuel you need to perform your workout and aids in;
To get these benefits you want your pre-workout meal to be a mix of carbohydrate and protein. Whether you eat or drink this mix is up to you and will depend on how close to your workout you have you eat and what your preference is.
If you’re eating within an hour of your workout it’s advisable to drink your pre-workout meal (sip it, don’t knock it back) so you don’t feel too full or uncomfortable when you hit the gym.
If you have more time then you can opt for a solid meal.
What is Post-Workout Nutrition
Post workout nutrition is the meal eaten after working out.
Conventional wisdom suggests eating a mixed meal of protein and carbohydrates within 2 hours but preferably within 30 -45 minutes of finishing your workout.
This post-workout meal is important for helping your body recover and repair. Eating a post-workout meal will help with the following;
How you take this meal is up to you, some people opt to drink their post workout meal for convenience but you could just as easily eat solid food. Both options are valid and one is not necessarily better than the other.
Does The Average Gym Goer Need Pre & Post Workout Nutrition?
If you’re just looking to build good aesthetics, keep fit or improve sporting performance on a casual level then total daily calorie intake and macronutrient ratios are of more importance to you that the exact timing and composition of your meals.
In fact, research published by Alan Aragon and Brad Schoenfeld (2) supports this and found that the post-workout meal is only truly important if a pre-workout meal had NOT been eaten.
If a pre-workout meal HAD been eaten then the importance of the post-workout meal was largely diminished.
The researchers go on to explain that unless you are planning on training a second time later in the day (and therefore needed to restore glycogen stores more immediately) or had not eaten a pre-workout meal, then as long as daily caloric needs were met over the 24-hour day period there is no particular benefit gained from having a post-workout meal.
Now it is important to keep in mind that whilst the aforementioned study certainly shows that post-workout nutrition may not be as important as we once thought (depending on the circumstances), more research needs to be done.
The bottom line is that a post-workout meal isn’t bad for you and there is certainly no harm in having one if you want to.
However, if you decide not to eat a post-workout meal or simply can’t for whatever reason then remember to meet your daily calories needs in full and you’ll be good to go.
Takeaway Point
Ultimately, pre and post workout nutrition can be a useful tool when training, but it is not the defining factor for the typical gym goer who is interested in building muscle or losing fat for aesthetic and health purposes.
The fact is there are factors of bigger importance;
Which are much easier to stick to and have a greater overall effect on body composition in the long-term.
The simple truth is that whether you eat 30 mins after your workout or 2 hours before are not going to make or break your workout success.
I for one have stopped adhering so tightly to the structure of pre and post workout nutrition but am still keen to see how this area of research develops in the future and will either update this article or write a new one as this topic develops.
Protein is a very important and essential nutrient for human body. Especially those who want to build the rock solid muscles and flawless biceps, protein shakes would simply work magically on their body! Either for bodybuilding or for weight loss, to stay fit and healthy we require the perfect balance of workout and diet to achieve the desired target.
If you are a fitness freak and want to build awesome muscles, you need to consider the protein shakes to get your workouts more beneficial. There are different kinds of protein such as whey protein, soy protein, egg white protein which have different impacts on your body and would help in building up monster muscles. If you are on a muscle building session and require some of the most powerful homemade protein shakes for muscle building, here we present you the most promising and cool recipes which you must try!
Why You Need Homemade Protein Shakes For Muscle Building?
There are amino acids in your body which can develop with protein rich foods. If these acids become few and less in your body, your muscles would start weakening and would lose its density. There are various facts and reasons of eating protein rich food for muscle building which is presented right here.
How Much Protein Should You Consume?
The consumption of protein depends on the age and gender and also the factors like body weight, workout routine, lifestyle etc must be considered. Here is the ideal intake of protein you should consider.
Balance your protein and car intake to prevent water weight loss and to gain muscles while keeping your body strong and healthy!
Let’s Know about Tasty Health Drinks for Weight Gain…
Should You Consume Protein Supplements For Muscle Building?
Supplements are quite amazing and healthy options to consider. If you are a vegetarian or eat less protein on the average you should be eating daily, the protein supplements can help in maintaining the levels of protein in your body. Consider the amount of protein and consult your dieticians in any special cases.
Is There Any Specific Time To Drink The Homemade Protein Shakes For Muscle Building?
Yes, the time and amount fop protein shake you drink for muscle building surely matters. The function of protein shakes is to generate muscle and to prevent muscle loss and injuries. In such cases, you can drink the protein shakes in 2 segments.
Here are some amazing homemade protein shakes for muscle building!
Best Protein Shakes Recipes1. Delicious Pumpkin Smoothie
If you love pumpkins, this smoothie would make your workouts more interesting and delicious before or after a workout session, this extraordinary smoothie would simply get you lost in the delicious world of taste and ecstasy! This protein shake is extremely healthy and beneficial for building muscles and each of its ingredients contributes in muscle building! Try this high impact recipe and build rock solid muscles soon!
Ingredients-
Low-fat vanilla powder, pumpkins, cocoa powder, spinach, water and ice.
Recipe-
This is an amazing smoothie with whey protein which can get you adequate amount of protein content and also would make you feel full after your workouts. This smoothie gets you around 250 calories and 30g of protein with each serving!
2. Yummy Banana Chocolate Smoothie
Chocolate is one of the most delicious and tasteful ingredients we love to have. Bananas are extremely rich with protein which would make your muscles more stringer and built up. You would need to add some peanut butter to make you smoothie more valuable and significant for muscle building! Try this treat of the banana chocolate smoothie after workouts and fall in love with it!
Ingredients-
Bananas, peanut butter, whey milk chocolate wonder, plain yogurt, water and ice cubes
Recipe-
This is one of the most delicious homemade protein shakes for muscle building which can make your workout sessions more interesting and beneficial. For building enviable muscles, nothing would work as this absolutely delicious smoothie! This smoothie would get you around 500 calories and 61 grams of protein. To cut down the calories, use low fat products and balance your carb-protein intake!
Homemade Protein Drink Recipes3. Yummiest Berry Shake
If you love the adorable berries and the tangy and frutilicious taste of these little ingredients, here is an awesome berry shake filled with tons and tons of protein to brighten up your taste buds. With nuts, yogurt and spinach, this amazing smoothie would get you awesome strength and cool muscles. Try this cool smoothie and stay hydrated after your workouts!
Ingredients-
Berries, walnuts, spinach, yogurt, whey protein powder, flaxseeds
Recipe-
This recipe is extremely delicious and filled with all the necessary ingredients which you would need. From protein to vitamins, this smoothie would get you all the required minerals to build a flawless body!
This smoothie consists of around 500 calories, 60gram protein and 54gram carbs. Use low fat yogurt for low calorie content and whey protein powder for 100% absorption of protein powder in your body!
4. Refreshing Coconut Milk-Banana Smoothie
If you love the tangy flavor of orange juice and the nutritious benefits of coconut milk, here is an ultimate smoothie recipe which you must try. This cool smoothie prepared from bananas, orange juice and coconut milk consists of numerous nutrients and valuable minerals which your body requires for building muscles. Enjoy this mouth-watering protein smoothie post your workouts!
Ingredients-
Coconut milk, vanilla protein powder, orange juice, bananas
Recipe-
If you are looking for a cool smoothie who can get you numerous minerals, this is the one with refreshing taste and awesome nutrients. This smoothie has around 450 calories, 55 grams of protein and fibers in a small amount. For better metabolism and cool digestion, go for this smoothie and get numerous benefits!
5. Fruity Protein Smoothie
If you love the refreshing and tasty fruit smoothies, here is an interesting and protein rich combination of homemade protein shakes for muscle building which would get you awesome flawless body. If you are a bodybuilder and want to build quick muscles with some delicious smoothies, you can try this one post your workouts and build desirable muscles soon! Here is the recipe for this refreshing fruity smoothie.
Ingredients-
Apple juice, orange juice, mangoes, pineapples, yogurt and vanilla protein powder
Recipe-
This is a tangy, sweet and yummy smoothie which can help you in aiding muscle building and would also make you feel fresh and hydrated post workouts. This smoothie consists of around 600 calories and around 60gram protein. You can sue the sugar free juices for best nutritional value and get more protein!
Let’s know Top 10 Foods To Eat Before Workout!
6. Almond Protein Smoothie
Almonds are filled with amazing nutrients and would can use in homemade protein shakes for muscle building. The almonds smoothies are low in calories and get you uncountable benefits. Gaining muscles does not mean you need to gain fat too! You can have some awesome fat free and low-calorie smoothies to build extremely strong muscles and to get flawless body! Here is a recipe of nourishing almond smoothie which would make you feel thirsty right now!
Ingredients-
Almonds, chocolate protein powder, coconut, vanilla almond milk
Recipe-
This is one of the most nourishing and nutritional homemade protein shakes for muscle building which are low in calories and would get you a handsome amount of protein. Revitalize your body after a heavy workout with this awesome smoothie and you would feel fresh, hydrated and extremely joyful after consuming this smoothie. It consists of around 300 calories and 30-40 grams of protein!
7. Strawberry Banana Smoothie
We are simply in love with the refreshing and tangy taste of strawberries. These amazing berries would fill you with protein and vitamins giving your workouts a natural boost! Your body would require some nutrient rich drink after heavy workouts which you can get with this awesome smoothie! Try this refreshing fruity and delicious smoothie and kick start your workout regime with a bang!
Ingredients-
Strawberries, Greek yogurt, bananas, whey protein powder, honey
Recipe-
If you love the combination of fruits and ingredients which can get your body a low-calorie muscle building benefits, this is the smoothie you can try. The calories in this smoothie are under 400 and the amount of protein is around 40 grams. Go for this smoothie and fill your diet with some enriched drinks!
Here are all the amazing and delicious smoothie recipes and details about the importance of homemade protein shakes for muscle building which would make your workouts more effective. Along with your workout regime, complement these smoothie recipes and get the most out of your workouts!
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