Post Workout Nutrition
The meal after training is called post-workout nutrition.
During training, there is an increased energy requirement. In addition, training provides the stimuli for muscle growth, which can later be translated into muscle growth through proper nutrition! In order for muscles to grow, intensive training is required to provide the stimuli and a sufficient protein intake.
Post workout shake - muscle building after training
The optimum time for a post-workout meal is approximately 30-45 minutes after training. The so-called "anabolic window" After this time, the body is somewhat calmed down from the hard workout and the stomach is ready to absorb nutrients from solid food! The post-workout meal should be organised according to your needs. An athlete who wants to build muscle and mass naturally needs more calories, carbohydrates and protein, especially when training towards a weight gainer. The diet itself should be very balanced and provide sufficient complex carbohydrates, high-quality proteins and unsaturated fatty acids. At this point, we recommend z.B. low-fat meat, sweet potatoes, salad and a few walnuts or linseed oil!
In general, muscle building can only take place if training and nutrition are optimised. Training provides the stimulus that must then be converted into new tissue, i.e. muscle mass, through nutrition. Muscle consists of amino acids (many amino acids form a protein!). Muscle consists z.B. of approx. 35% BCAA amino acids and approx. 60% glutamine.
Many of our athletes take a post-workout shake directly after training before the actual post-workout nutrition.
Post-workout products with and without creatine
The post-workout shake is mostly used by experienced athletes with an increased need for nutrients. The creatine it contains is often taken because it increases performance during high-speed strength training (creatine increases physical performance during high-speed strength training in the context of short-term intensive physical exertion*)! If you want to take creatine to increase your performance in high-speed strength training, you should note that it should not be supplemented for longer than 6-8 weeks. It is also important to note that the maximum daily amount is 3g. You should therefore decide whether you want to take the portion of creatine directly before or after training!
