In the previous article, we discussed about when is the best time to consume protein. It was thought that there is an anabolic window 30 minutes after your workout. The anabolic window is a 30-minute timeframe after your workout where it is believed that your muscles can absorb protein like a sponge. If the window is missed, your muscles may not absorb the protein effectively. As protein is the core of building muscles, many aim to hit this window to maximise protein intake.
With that being said, the first post-workout essential is protein. Fast digesting protein powders (those that consist of Whey isolate protein) can be broken down into amino acids easily which will then be transported to muscle tissues. This speeds up recovery times and increases the effectiveness of muscle protein synthesis.
Next, the second post-workout essential is casein. Casein is a type of protein that digests slowly, also known as sustained release. It takes 6-8 hours to digest, making it a preferred supplement to be taken before sleep. It provides the body with energy to function throughout the night without breaking down your hard-earned muscles. Casein also aids in recovery and muscle protein synthesis.
The third post-workout essential is ZMA also known as Zinc Magnesium Aspartate. As the name suggests, it contains ingredients such as Zinc, Magnesium and Vitamin B6. ZMA is known to boost muscle growth, strength, endurance, and recovery and it also improves sleep quality. Everyone knows the importance of sleep especially when you are trying to grow muscles. Thus, ZMA is suggested to be consumed before sleep.
So are there foods we should avoid consuming after working out? The answer is yes. It is best to avoid consuming fibre and fats as it slows down digestion and recovery. In conclusion, post-workout nutrition is as important as any meal of the day if you are looking to achieve the best results.