In the topic of how to build muscle people often look for unnecessarily complicated answers when the basic principles still work just fine. Today we shall examine one of those proven principles, the post-workout nutrition window. We are going to explain it for you step-by-step and get rid of some of the general myths surrounding it for you.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
If you have been using the gym for a while this is probably a phenomenon you have already heard about. Rumor has it there is a golden window after your training session where your body is able to make the absolute most of the food you provide it with. There are probably a few questions you'd like to ask about this, most notably:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* How does this situation exist in the first place?
* What should you expect if you fail to hit the golden window?
Every question shown above will get answered today. The phenomenon of this window takes place because our body is starving of nutrients in the post-workout period. The most intense the workout was, the higher the rate of starvation the muscles are going through.
It's crying out for food and because of this desperation it will literally gobble up anything you provide it with. The post-workout window is as simple as that, really. The trick is to learn how to provide it with the right type of nutrition to push your results even higher.
The window itself is believed to last approximately 45 minutes after you finish a workout, meaning you have three quarters of an hour to get some food into your muscles.
Using your own common sense you'll be able to now see that it wouldn't make be a great idea to start eating a source of complex carbohydrates because the window will have slammed shut before your body was able to break the food down...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
During this small post-workout period our body will work to make the most of absolutely any food we provide it with. But if you make an effort to provide it with only options which are healthy in the first place you practically double your success rate here in one easy move.
Should you miss this golden window there is no need to panic. The damage by missing it once or twice is absolutely minimal, this is something which will enhance your results if you hit it on a consistent basis but won't wreck your progress if you miss it here and there.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
Building a better body is often made out to be almost rocket science when in truth it's the age old basic rules which still yield results. Despite all of the technological advances we have made in the industry, the basic rules of hypertrophy remain exactly the same.
If you have been using the gym for a while this is probably a phenomenon you have already heard about. Rumor has it there is a golden window after your training session where your body is able to make the absolute most of the food you provide it with. There are probably a few questions you'd like to ask about this, most notably:
* How long does this golden window last?
* Are some foods superior to others after a workout?
* How does this situation exist in the first place?
* What should you expect if you fail to hit the golden window?
Every question shown above will get answered today. The phenomenon of this window takes place because our body is starving of nutrients in the post-workout period. The most intense the workout was, the higher the rate of starvation the muscles are going through.
It's crying out for food and because of this desperation it will literally gobble up anything you provide it with. The post-workout window is as simple as that, really. The trick is to learn how to provide it with the right type of nutrition to push your results even higher.
The window itself is believed to last approximately 45 minutes after you finish a workout, meaning you have three quarters of an hour to get some food into your muscles.
Using your own common sense you'll be able to now see that it wouldn't make be a great idea to start eating a source of complex carbohydrates because the window will have slammed shut before your body was able to break the food down...
This is where shakes come in very handy. A post-workout whey protein shake followed by a source of simple carbohydrates will work wonders for your results. Quick carbs are usually associated with fast food or chocolate, of course, which isn't the direction we want you to go in. Instead, use healthier options like cereal or fruit.
During this small post-workout period our body will work to make the most of absolutely any food we provide it with. But if you make an effort to provide it with only options which are healthy in the first place you practically double your success rate here in one easy move.
Should you miss this golden window there is no need to panic. The damage by missing it once or twice is absolutely minimal, this is something which will enhance your results if you hit it on a consistent basis but won't wreck your progress if you miss it here and there.
For those who wish to know how to build muscle or even how to lose weight the post-workout window will become their best friend. It's an integral part of a good training routine and over time you will notice huge results from this proven method.
About the Author:
Author: Russ Howe PTI is the UK's most subscribed fitness instructor who shows men and women how to build muscle and how to lose weight. Watch our free guide next to enhance your results in the gym.
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