When you perform strength training, muscles are overloaded and muscle fibers are broken down, causing small tears and damage. In an attempt to adapt to the stress being put on them by strength training, your muscles respond by healing stronger and bigger than before. An appropriate nutrition plan can significantly improve this healing and adaptation process. Along with getting adequate rest, muscle fibers having immediate access to nutrients is essential for muscle size and strength improvements.
Significance
The ability of the muscles to recover and build in size, but also to perform during strength training sessions, is partly dependent on their amount of glycogen storage. If you participate in strength training, you can greatly improve your results by consuming certain types of foods at specific times. Stressing nutrition will cause you to suffer less muscle fatigue, soreness and lack in muscle function.
Function
An ideal recovery meal contains both high-glycemic carbohydrates and quality proteins, with carbohydrates having a 4:1 ratio over protein. Once consumed, the nutrients will be transported to the bloodstream with the help of insulin, which transports the carbohydrates (glucose) and protein (amino acids) to the muscle cells so that they're accessible for healing and recovery.
Time Frame
Consuming carbohydrates and proteins immediately after strength training has been found to maximize muscle recovery. This immediate timing is key, because insulin and muscles are more receptive to nutrients immediately following a workout. You should eat no longer than 45 minutes after strength training. According to Paul Goldberg, MS, CSCS, some studies have suggested consuming protein and carbohydrates even during exercise offers additional recovery benefits.
Benefits
The Journal of Physiology published a study that showed that subjects who received a carbohydrate-protein mixture immediately after exercising were able to increase their muscle size by 8 percent, while their strength improvements increased by 15 percent. When nutrients are able to immediately reach muscle cells, protein synthesis is maximized and individuals will see more muscle growth and more significant strength gains.
Considerations
There are many recovery drinks available on the market and though somewhat costly, they can be an effective way to ensure you maximize your recovery meal. When selecting one, make sure that it has a blend of whey and casein protein and carbohydrates. Consuming your recovery meal in liquid form can even increase its ability to be absorbed.
Hydration
In 2007, the American College of Sports Medicine stated that your physical performance will be adversely affected if you're dehydrated. An individual should drink ½ to 1 oz. of water per pound of body weight daily, and more during hot or humid conditions. Consuming fluids directly affects blood volume, which allows nutrients to be transported more efficiently.
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