Post training nutrition for strength training

     Continuing on with the theme of pre,during and post nutrition training is our last segment. Post nutrition training after strength training.

    If you can remember the last post where carbs were the center point of the meal. Protein is the center piece of this meal. Protein as you may know repairs damaged muscle tissue and, in a pinch, can provide an energy source in a process called gluconeogenesis (new glucose). The type of protein doesn't matter...to a degree. With animal sources (including whey and casein) you get all the essential amino acids (we fitness folk call it a complete protein); vegetarians have to mix and match in order to eat foods that have a complete amino acid profile. Eggs are an excellent source of a complete protein (depending on your lifestyle) otherwise rice and beans form a complete protein.

    Post workout protein requirements vary in detail. If you're training again that day, then look to consume a higher glycemic carb with 20g-30g of protein.  That way your consuming entire carbs to fill glycogen and prepare your body to train again. If you're only working out once per day, then stick with low glycemic carbs and 20g-30g of protein with the post workout meal. If your over 40 then eating 40g of protein is recommended. Eating carbs along with post workout protein does two things: 1) replenish glycogen levels and 2) spares protein from an energy source. Sparing protein in terms of an energy source allow protein to do what it does best: Repair damaged muscle tissue. The key to the protein is the leucine content. Leucine is an Amino Acid that stimulates muscle cell growth.

    This post is going to cover a popular fitness myth and post workout protein. You may have heard about an anabolic window. Many bodybuilders or your local gym bro swears by the anabolic window. To a degree this is true. Working out under a fasted state (3+ hours post meal) then the anabolic window exists. If you have worked out after eating several meals, then the "anabolic" window is very minimal.

    In terms of overall nutrition for strength training it is recommended to consume 5g-6g of carbs per kilogram of body weight and 1.4g-1.7g of protein per day. Personally, I stick to 1.5g because the math is easier in my head. That would be 128g of protein per day. It is possible to consume over the recommended amount; however, a few things to consider protein sources are more expensive at the grocery store and muscle cells can only tolerate so much protein at one time. Once you have reached saturation the main effect of protein is lost. If you're on a cut, then higher protein is recommended due to the fulfilling nature of protein. carb sources are to be timed according in order to consume more protein and less carbs.