Even though there still exists some controversy in the realms of pre- and post-workout nutrition, a few basic truths should illumine the inherent simplicity. Firstly, everyone possesses a degree of biochemical individuality which molds their nutritional needs. Therefore, different macronutrient and micronutrient meal compositions will invoke different results in different folks. So attempts to precisely standardize pre- and post-workout recommendations will continue to be somewhat futile, which is why such recommendations change nearly every week in the world of "bro science."
With that said, there are definitely some facts that apply universally. First among these is the well-known pillar of protein and carbohydrate consumption being able to trigger a notable increase in muscle protein anabolism after resistance exercise [1]. Although, the extent of this increase and the importance of the meal's immediacy are often overstated [2]. What is much more important for recovery from and adaptation to exercise is the composition of your diet at large, as well as the refraining from exercise in a significantly fasted state. Of course, one's hormonal atmosphere has a huge influence on muscle protein synthesis, so we can't look at exercise recovery as something that exists in a vacuum of amino acid availability and insulin concentrations [3]. Furthermore, it's worth noting that cellular glucose uptake is not completely dependent upon insulin [4]. As A. H. Manninen has stated, "there is sufficient population of glucose transporters in all cell membranes at all times to ensure enough glucose uptake to satisfy the cell's respiration, even in the absence of insulin" [5]. It also wouldn't hurt to mention that reasonable, meal-driven elevations in insulin after exercise shouldn't interfere with exercise-induced fat loss, but should in fact enhance it [6]. Next, it has been shown that an intake of roughly ten grams of essential amino acids (or somewhere around thirty grams of whole protein) at a meal maximally stimulates muscle protein synthesis, and that an intake above this value doesn't appear to effect a greater anabolic response [7] [8] [9]. Providing the body with a sufficient supply of protein during the day may decrease body fat through increasing muscle mass and heightening one's resting energy expenditure (most of the energy used for muscle protein turnover stems from fat oxidation) [10] [11]. So, specifically what would constitute a good post-workout meal? If a distinct post-workout meal is indicated by your training needs, my suggestion is a vegetable juice or smoothie mixed with hemp and pea protein. Such a meal would offer an easily utilized supply of carbohydrates, amino acids, vitamins, minerals, and phytonutrients that would help your body appropriately respond to the stimulus of exercise much more than an isolated or refined mixture of protein and carbohydrates, as typically found in most post-workout supplements [12] [13]. References:
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AuthorDenton Coleman is an Exercise Physiologist and Medical Researcher. Archives
October 2023
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