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The sweat that drips from your forehead and itches your eyes, your veins wrapped with blood as you complete your last series, the burn of muscle fibers as you always push so close to your threshold, your training is over. Insurance? Actually, this is the time that makes an athlete rest from its fruits in search of hypertrophy. This is one of the most important points of a program for muscle gain, post workout nutrition.

Now most people have the misconception that muscles grow during training, when the truth is that muscles grow after training . This is when he does his daily life. Most of the work will depend on what you put in your mouth, or should I say your nutritional habits. After finishing the last set of your workout your body is in desperate need of macronutrients, micronutrients as well as other things. I am going to inform you of the ones that are necessary, the ones that are not so much and exactly how much you need.

Food for after training

A poor nutrition post-workout can cause a wide range of negative effects on an athlete. Muscle pain that lasts for days, as well as fatigue. Poor performance in and out of training is also the result of poor post-workout nutrition. Small gains in lean body mass, even with large training programs is also an effect.

So what happens to the human body during a resistance training session? After an intense workout the human body is in great demand for energy. The body's main source of energy is ATPor adenosine tri-phosphate is depleted as we train and the body is exchanging this energy source for glucose, which is the main energy source in high intensity efforts.

The longer the exercise, the more glycogen is essentially burned. In order for an athlete to be able to expand their muscular endurance, their ability to store carbohydrates in the muscles (also known as glycogen) must be improved.

After a workout, the glycogen is depleted, and the muscle proteins have started to break down. That leaves the body in shortage of these two vital nutrients. As the body burns glycogen and glucose for energy, blood sugar levels begin to drop.

This causes insulin levels to drop severely. The drop in insulin in turn causes an increase in the hormone cortisol. Cortisol is an unpleasant hormone that converts muscle protein into glucose. That is the way your body produces energy when all other sources have been depleted. To compensate for exhaustion, the human body begins a process known as gluconeogenesis. This is how the body produces glucose from amino acids. This puts the body under a lot of stress and needs a lot of things.

In order for an athlete to get all the benefits of their training, they must supplement this carbohydrate and protein deficit right after finishing, so as you can see, the diet after training is a very important factor.

Immediately after intense training the restoration process known as biochemical supercompensation occurs. Protein synthesis would be hampered if the energy and protein supply is too little or too slow. By ingesting the right amount of carbohydrates after training the body will increase the production of growth hormone as well as insulin growth factor. That also puts an end to gluconeogenesis, helping the body return to a positive nitrogen balance (gain of muscle mass).

What is the best way to put the body into an anabolic state?

Cortisol should be suppressed as soon as possible. For an athlete who wants to gain or maintain lean muscle mass, replenishing glycogen levels or increasing anabolic hormones by suppressing cortisol is a must. The fastest way to suppress cortisol is to spike insulin only because of its high carbohydrate content with high glycemic index. The faster the increase of these carbohydrates and proteins in the blood, the better, the better their absorption, the better.

The carbohydrates are a fuel source for the human body and can be classified as simple sugars (monosaccharides), chains from two to ten simple sugars (oligosaccharides) and larger polymers of glucose and other sugars (polysaccharides). After a workout it is important to only consume simple sugars, it is at that time that the body is in a state of hypoglycemia. Insulin along with blood sugar have decreased, and sugars will provide the body with much-needed energy.

That in turn will force an immediate increase in insulin production. Now the higher concentration of glucose in the blood will make glucose and amino acids enter the muscle cell much faster. This will also increase the secretion of growth hormone and an increase in insulin also causes vasodilation or the opening of the blood vessels, so more nutrients can be carried to the muscles (statistics on the benefits of stretching).

It is very important to continue with high glycemic carbohydrates after a workout. Absorbed faster and causing a very rapid insulin spike, this hit of glucose into the bloodstream causes less protein breakdown and increased glycogen storage. Also if possible, we should consume these carbohydrates in liquid form and even a little hot, this is because in this way they will be absorbed much more quickly.

And the fats?

The fats are not a macronutrient very welcome in this period because it slows digestion and absorption of nutrients largely the same as the fiber, this is because metabolically the human body has to go through several processes to break down fat.

Are fruits good for this period?

The fruit contains fructose which is not a good idea during this period, this is because the body can only use it to replenish liver glycogen levels instead of muscle glycogen, it also has no effect on insulin levels.

Protein in the diet after weight training

Protein is a vital nutrient for after training. These are the building blocks of the structures of the human body. Eating protein in combination with high glycemic carbohydrates is the best way to achieve a state of anabolism.

As with carbohydrates, they should be consumed if possible in liquid form since it will be absorbed faster.

Water and other amino acids

Water is very important for a better performance of athletes. Being hydrated is vital for many functions of the human body and any imbalance will cause unwanted side effects, so we must drink at least 500 milliliters of water with our post-workout meal.

The amino acid L-glutamine is essential in large quantities after an intense exercise session as it improves protein synthesis and greatly reduces the risk of overtraining. It also improves glycogen storage and reduces exercise-induced oxidative stress, as well as strengthening the immune system, we must consume a dose of about 10 to 20 grams after training.

The creatine is a great addition for athletes in training nutrition. Creatine is naturally derived from the three amino acids arginine, glycine and methionine. The liver of the human body combines all three and forms creatine as a result. Creatine increases creatine phosphate in human bodies, in other words, when the human body produces energy or ATP, it breaks down leaving a phosphate of ADP (adenosine diphosphate), then the organ cells breaks down a creatine phosphate and it reconnect to the ADP for once more ATP. This provides an athlete with 10 to 20 seconds of extra energy to perform an exercise. We must consume 5 to 10 grams of creatine after training.

What amounts of nutrients should I consume in my diet after training?

For an athlete whose main objective is to increase muscle mass, they should consume 0.8 g of carbohydrates per kg of body weight. You should also consume 0.4 g of protein per kg of body weight.

So for example, an average bodybuilder weighing 100 kilograms should consume 80 grams of carbohydrates and 40 grams of protein. This should be consumed in liquid form immediately after your workout and one to two hours later you should consume a normal meal.

Ideally this athlete would consume carbohydrates from a mixture of 50% dextrose and 50% maltodextrin (or 40 grams each), mixed with 40 grams of hydrolyzed whey protein in at least 500ml of water, along with its 10-20 grams of glutamine and 5-10 grams of creatine.

conclusion

As you may have learned the diet for after training it is very important to have a correct success in your program of increasing muscle mass and it is much more complex than people may think, but not so much. Those people who take advantage of them can greatly benefit.

During my years as a coach I have seen many people end their training session and eat nothing or just eat junk food, and therefore all progress is hampered by their lack of knowledge.

Many athletes ignore nutrition after training and in doing so put a brake on their performance in training.