How To Get Started With Nutrient Timing?
If you’re serious about timing up your nutrition for maximum absorption post-workout, here are a few tips that you can do right away to help you to get the most out of it.
Plan out your meals.
If you’re not planning, you’re guessing and leaving it up to chance. If you’re going to maximize your nutrition timing, you need to plan out your meals immediately after your workout.
One of the best ways you can do this is by creating a weekly calendar, the days that you’re working out.
Before you go and workout, pick up those foods and bring them to the gym because the sooner you acquire those foods, the better.
While you are planning out your meals for the week, make sure to include high protein foods.
We need to increase our protein synthesis and anabolism with high protein foods. Foods high in protein may include chicken, beef, tofu, lentils, protein shakes, edamame, or eggs.
In essence, we want to acquire the food in more of a liquid state because it takes a slower time to process when the food is not broken down.
This is why most people take protein shakes because it’s quick and easy and can easily move into the bloodstream in the form of amino acids, which is the, one of the monomers of protein.
Secondly, we are also going to want to mix foods high in carbohydrates after our workout.
Ideally, highly glycemic foods are best because they will elevate our blood sugar faster.
In return, this will help you get that sweet tooth out of your diet.
A high glycemic food would be a banana. Bananas raise your blood sugar fast, and insulin is required to pump into your bloodstream from your pancreas, pulling that excess sugar into your muscle and liver in the form of glycogen.
Some other means of healthy carbohydrates include sweet potatoes, rice, quinoa, fruit, and oats.
Now, these are all dependent upon what your ultimate goal is with your post-workout nutrition.
Why Nutrient Timing Matters…
There you have it. There’s a step-by-step process on how and why you may need to consider using nutrient timing to get the most effect out of your post-workout routine.
If you do apply the information above, you’ll feel less sore after your workouts, but your body will be able to maximize its muscle growth and repair processes.
Although insulin and diabetes have a bad reputation, insulin is needed to build up your muscle tissue.
And if you apply these principles above when your body needs it the most, you’re going to maximize your workout and body nutrition.