After-workout Nutrition For Weight Loss

After workouts, the No. 1 priority is to refuel the body with amino acids and carbs to enhance muscle growth and improve recovery. Selecting the right type along with the right amount of specific nutrients can maximize the post-workout window. Adequate post-workout nutrition is vital for getting lean because it increases the growth of new muscle tissue, which in turn elevates the metabolism and promotes weight loss.

Timing Is Everything

Research shows that post-workout nutrient timing can impact protein synthesis and recovery, both of which are important in weight loss. A study published in the American Journal of Physiology, Endocrinology and Metabolism concluded that protein synthesis was significantly higher post-workout when subjects ingested nutrients early compared with three hours later. Therefore, taking in nutrients as soon as possible is critical in starting protein synthesis and aiding recovery. Protein synthesis results in muscle growth, which is critical for elevating the metabolism. In addition, proper recovery is essential because it allows you to maximize your workouts.

Protein

After training, the body is in a nutrient-deprived state that is characterized by increased levels of the muscle-wasting hormone cortisol. As a result, the body needs nutrients immediately. Taking in a fast-digesting protein stops muscle breakdown and starts protein synthesis. The Journal of Nutrition recommends 0.2 to 0.4 grams of protein per kilogram of body weight. Good choices for fast-digesting protein include the following: whey protein, egg whites and chicken breasts. Research shows that consuming a higher protein diet leads to more weight loss compared with lower-protein diets.

Keep It Simple

Carbs after workouts increase insulin, a hormone that drives protein and carbs into muscles to start the muscle growth process. In addition, it restores muscle glycogen, the stored form of carbs in the body. Replenishing muscle glycogen improves recovery and provides energy for the next workout. Like with protein, fast digestion is vital. Some of the best fast-digesting carbs include the following: fat-free muffins, Gatorade, Cream of Wheat cereal and table sugar. The American Journal of Clinical Nutrition recommends 0.8 grams of carbs per kilogram of body weight.

No Fat or Fiber

As mentioned above, the goal of post-workout foods is to get nutrients as fast as possible to muscles. Unfortunately, fat and fiber don't fit the bill. Both of them should be avoided after training because they both slow down protein and carb absorption and synthesis. For that reason, make sure protein as well as carbs are low in fat.

Drink Up

Although sometimes forgotten, drinking an adequate amount of water is important, especially after training. Maintaining proper hydration allows for proper digestion and allows nutrients to get to cells efficiently. This in turn help helps fat loss because the body can perform normal functions optimally. The Mayo Clinic website says the Institute of Medicine suggests 13 cups of water daily for fluid intake.