Post Window Supplementation

Many people are fatigued and do not have the energy to prepare food or a reduction in appetite may also occur following hard training, therefore it would be necessary to have a convenient liquid food-replacement present to replenish the depleted muscle energy stores. The access to food may be limited, especially when other priorities demand time and energy and limit the time the athlete has to return to work or home while still consuming adequate calories. A post workout supplement can take many forms, focusing on the most popular, amino acids more specifically branch chained amino acids (BCAAs). Amino acids are the building blocks of protein, which are the building blocks of muscle. There are 20 amino acids that are found in the human genetic code, and they can be divided into two categories: essential and nonessential. Your body is able to create 11 out of those 20 amino acids, these are the non-essentials. Since your body can create a sufficient amount of these on its own, it is not considered necessary to get them through your diet. On the other hand, essential amino acids must be consumed from dietary sources in order to get an adequate supply as your body cannot make these. The most important essential amino acids for building muscle are known as BCAAs those famous branch chained amino acids that all fitness fanatics rave about. These three amigos are structurally different from other amino acids and make up around 30 percent of essential muscle tissue is right. Their names are Leucine, Isoleucine, and Valine. BCAAs are great to sip on throughout the day between meals and in times of caloric deficit like if you’re on a calorie restricted diet. This way, you can be sure your body and muscles are getting enough of these vital amino acids to maintain a healthy metabolic rate and discourage muscle wasting.

A post workout supplement such as protein shakes are useful as meal replacement supplement, is optimal for producing enough values of protein and carbohydrates to improve fuel protein structure and to limit protein failure. You can buy supplements from online supplement stores. The benefits of the post-workout drink are regulated by the hormonal (insulin) response to food intake. Elevated insulin levels occur in response to carbohydrate intake and increase the muscle cell's uptake of carbohydrate and amino acids used to synthesize glycogen and protein, respectively. Carbohydrates should not be omitted from the post-workout feeding because they allow the insulin levels to be elevated. Muscular contractions increase the cell's insulin sensitivity and results in a rapid transport of glucose into the cell. Increased post-workout insulin levels are not detrimental and will not cause an increase in fat storage because the nutrients will be directed toward skeletal muscle at this time. Carbohydrate intake results in glycogen re-synthesis to replenish the fuel source for the next bout of resistance training and post-workout carbohydrate intake has been recommended as 0.7-1g/kg.

Keep in mind that you need to realize that fitness is a lifestyle for you or it will be soon enough, which is why it’s important that what goes in your body empowers you to get the most out of it. That means choosing food and supplements with recognizable ingredients and no added junk, because quality nutrition is what sets you up for success.