If you want to know how to build muscle on of the most important tips you can pick up is learning to utilize the post-workout window for nutrition. Today we'll be looking into this and teaching you how to get the most out of it.
Despite the often over complicated world of health and fitness this is very easy to do once you have learnt the basic principles, much like the rules to building a leaner physique in general.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* What is the duration of the window?
* Are some foods superior to others after a workout?
* Why does this window even exist?
* What happens if you don't make use of the golden nutrition window?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
To put it simply, it wants food and it wants it immediately. To a large extent it doesn't even care what you eat, it's going to try to use as much energy from the food provided. If you provide it with an already nutritious food you really experience the benefits here.
The length of the window also answers the question of what food you should be looking to eat. It only lasts for around 45 minutes post-workout.
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...
The optimal post-workout meal is a combination of a whey protein shake, mixed with water for even quicker digestion, with some simple carbohydrates. The problem with simple carbs, of course, is that they are usually associated with fatty foods and it would be silly to eat junk food after a tough workout. So think about using a bowl of cereal or some fruit instead.
These provide your body with instant energy, which it's craving after you put it through the mill at the gym. It will do it's best to use absolutely everything you provide it with during this time, hence the term 'golden window', but the possibilities are magnificent if you focus on only providing it with healthy, nutritious food in the first place.
Don't worry so much about what would happen if you didn't take advantage of this important post-workout period, because the fact is over 90% of gym members fail to do this so the answer to your question is staring you in the face every time you walk into your local gymnasium.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
Despite the often over complicated world of health and fitness this is very easy to do once you have learnt the basic principles, much like the rules to building a leaner physique in general.
Depending upon how long you have already been exercising you might have already come across this phenomenon. For a while, many regular exercise enthusiasts believed there was a 'magic window' and if you consume any kind of nutrition within this so-called magic window your body would be able to make excessive gains in the gym. Science then provided the proof to back up those claims. The most common questions on this subject are easily:
* What is the duration of the window?
* Are some foods superior to others after a workout?
* Why does this window even exist?
* What happens if you don't make use of the golden nutrition window?
Don't worry, folks. In today's post we will be answering all of the questions above. First of all let's take a look at the golden window itself and explain what it actually exists for. When you have exercised at a high intensity, i.e. you've just completed a workout in the gym, your body is literally starving to replace the nutrients it lost during the exercise session.
To put it simply, it wants food and it wants it immediately. To a large extent it doesn't even care what you eat, it's going to try to use as much energy from the food provided. If you provide it with an already nutritious food you really experience the benefits here.
The length of the window also answers the question of what food you should be looking to eat. It only lasts for around 45 minutes post-workout.
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...
The optimal post-workout meal is a combination of a whey protein shake, mixed with water for even quicker digestion, with some simple carbohydrates. The problem with simple carbs, of course, is that they are usually associated with fatty foods and it would be silly to eat junk food after a tough workout. So think about using a bowl of cereal or some fruit instead.
These provide your body with instant energy, which it's craving after you put it through the mill at the gym. It will do it's best to use absolutely everything you provide it with during this time, hence the term 'golden window', but the possibilities are magnificent if you focus on only providing it with healthy, nutritious food in the first place.
Don't worry so much about what would happen if you didn't take advantage of this important post-workout period, because the fact is over 90% of gym members fail to do this so the answer to your question is staring you in the face every time you walk into your local gymnasium.
If you wanted to know how to build muscle you are now armed with one of the most important secrets of the gym. In fact, getting the most from your post workout nutrition is also very important for people looking at how to lose weight as well. It's time to put these benefits to good use.
About the Author:
Creator: Russ Howe PTI is the UK's most subscribed personal trainer who teaches people how to build muscle and how to lose weight. Watch our free guide next to kickstart your progress in the gym.
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