Что можно есть на ночь после тренировки: Что нужно кушать после вечерней тренировки, чтобы получить максимальный эффект?

10 советов о том, что нужно кушать после вечерней тренировки

Если вы привыкли тренироваться вечером, перед сном, то эти два вопроса наверняка вас беспокоят. Во-первых, вредно ли тренироваться перед сном? Второй вопрос: что можно есть, если вы тренируетесь перед сном? В этой статье мы поделимся ответами на эти два вопроса. 

Тренировки перед сном – да или нет?

Тренировки вечером могут увеличить частоту сердечных сокращений, а также внутреннюю температуру тела. Это может вызвать проблемы со сном, поскольку в нашем организме стимулируются гормоны, такие как кортизол и адреналин. Поэтому, в прошлом упражнения перед сном считались вредными и обычно не рекомендовались. Однако, новые исследования говорят об обратном. Исследования подтвердили, что люди, которые тренируются за 35 минут до сна спят так же хорошо, как и в те дни, когда они вечером не тренировались.[16]

Основа качественного сна – регулярность. Это было подтверждено Национальным фондом сна, который обнаружил, что 83% людей, которые регулярно тренируются, независимо от того, когда они это делают, спят лучше по сравнению с людьми, которые не тренируются. [17] Отсюда следует, что каждый из нас уникален и поэтому следует адаптироваться к потребностям своего тела. Если у вас проблемы со сном, мы рекомендуем вам тренироваться не менее чем за 3 часа до сна. Если вы предпочитаете вечерние тренировки, то это тоже нормально и может принести вам много пользы.

Дневные и вечерние тренировки – лучшее время для укрепления сил. Температура тела поднимается до самых высоких показателей с 16:00 до 18:00. Исследование подтвердило, что с повышением температуры тела, сила мышц также увеличивается. [18] Дальнейшие исследования показали, что выработка тестостерона, вызванного физическими упражнениями, больше всего увеличивается после обеда и вечером. [19]

Упражнения перед сном также расслабят вас после напряженного дня и избавят от стресса. Однако не стоит забывать о правильном питании даже перед сном, чтобы не просыпаться ночью от голода. В следующих строках Вы узнаете какую же пищу лучше всего употреблять после тренировки вечером перед сном.

Что можно есть после вечерней тренировки?

Прежде всего, мы должны подчеркнуть, что прием пищи после тренировки действительно важен, и не следует его избегать, даже когда тренируетесь вечером. Чтобы понять, как правильное питание может помочь вам улучшить эффект от физических упражнений, важно сначала понять, что происходит с организмом после окончания физической активности. Во время упражнений мышцы используют запасы гликогена в качестве источника энергии. Это приводит к истощению запасов мышечного гликогена. В то же время некоторые белки в мышцах разрушаются и повреждаются во время тренировок, и этот запас нужно восполнить. [1] [2]

Поэтому после тренировки организму необходимо восполнить запасы гликогена, восстановить и пополнить запас белка в мышцах. Именно употребление нужных питательных веществ помогает организму быстрее и эффективнее восстанавливаться. Поэтому еда после тренировки должна содержать белки, полезные жиры и углеводы. [19]

Все эти макроэлементы, а именно белки, углеводы и жиры участвуют в регенерации после тренировки. Белки способствуют восстановлению мышц и наращиванию мышечной массы. Потребление достаточного количества белка обеспечит ваш организм аминокислотами, которые необходимы для восстановления запаса белка, а также для создания новой мышечной ткани. [12] В качестве источника белка могут использоваться протеиновый порошок, яйца, греческий йогурт, творог, лосось, куриная грудка, протеиновый батончик или тунец. [3]

Количество употребляевых углеводов зависит от типа физической нагрузки. Например, спорт на выносливость выводит из организма больше гликогена, чем силовые тренировки. Если вы бегун, велосипедист или пловец, вам нужно употреблять больше углеводов, чем культуристу. Тем не менее, важно пополнять запасы углеводов вместе с белками, так как, согласно исследованиям, эта комбинация является лучшим выбором для быстрого синтеза гликогена. [13] [14] В качестве подходящего источника углеводов мы рекомендуем сладкий картофель, киноа, фрукты, рис, овсянку, цельнозерновую пасту и темно-зеленые листовые овощи. [3]

Полезные жиры содержатся в авокадо, орехах и семенах, ореховой пасте или смеси орехов и сухофруктов. Не волнуйтесь, исследования подтвердили, что жиры не оказывают негативного влияния на образование гликогена или рост мышц после тренировки. Напротив, они способствуют регенерации мышц и укрепляют иммунитет. [15]

Помните, пища – это источник энергии для нашего организма. Так что раз и навсегда избавьтесь от мысли, что вы потолстеете, если будете есть перед сном. Если вы придерживаетесь правильного питания, то без любых угрызений совести можете кушать перед сном. Так что же можно есть перед сном? 

10 советов о том, что же можно есть после вечерней тренировки

Если вы знаете, что через час после тренировки вы ложитесь спать, не нужно съедать большую порцию еды, как обычно, после дневной тренировки. Это может привести к вздутию или ощущению тяжести в желудке во время сна. Вместо этого приготовьте быструю, легко усваиваемую закуску, которая содержит белок, полезные жиры и углеводы. Таким образом, вы укрепите результат тяжелой работы, которую проделали в тренажерном зале. [3] [4] Вдохновитесь следующими комбинациями продуктов, и вам не придется стоять десять минут перед холодильником, чтобы выбрать что же съесть.

1. Банан с арахисовым маслом

Попробуйте банан вместе с одной-двумя столовыми ложками арахисовой пасты. Тем не менее, убедитесь, что вы употребляете только 100% арахисовую пасту или протеиновую арахисовую пасту, а не сладкие ореховые спреды, которые содержат большое количество простых углеводов. Употребляя арахисовое масло, вы употребляете полезные жиры и необходимые белки для организма. Банан является отличным источником углеводов и минералов, таких как калий и магний, которые выводятся из организма во время тренировок в виде пота. [5]

2. Запеченный сладкий картофель с яйцом

Хотя выпечка сладкого картофеля займет некоторое время, но оно того стоит. Сладкий картофель и яйца – идеальное сочетание, если вы хотите перекусить снеком с высокой биологической ценностью. Биологическая ценность определяет, сколько граммов белка ваш организм может получить из употребляемой пищи. [5]

Яйца считаются отличным источником белка и при вечернем приеме пищи. Их можно приготовить по-разному, например можно приготовить вареные яйца, яичницу глазунью, яичницу болтунью и тд. 

3. Греческий йогурт с лесными фруктами

Греческий йогурт имеет высокое содержание белка с минимальным содержанием жира, а лесные фрукты, такие как малина, клубника или черника, замороженная или свежая, содержат минимум калорий и углеводов, но много антиоксидантов. Если вы голодны после тренировки, попробуйте эту комбинацию. [5]

4. Зернёный творог с овощами

Зернёный творог содержит много белка и лейцина. Эта аминокислота способствует синтезу белка после тренировки. Чтобы приготовить легкий протеиновый перекус перед сном, достаточно нарезать морковь или огурец и добавить их в творог. [5]

5. Салат из киноа

Киноа является одним из лучших веганских источников белка. В 100 г киноа содержится около 15 г белка. Смешайте киноа с фасолью и горохом, чтобы увеличить количество белка в вашем рационе. Добавьте ваши любимые овощи для лучшего вкуса. 

6. Протеиновый напиток

Протеиновый напиток – это всегда хороший выбор. Смешайте мерную ложку сывороточного протеина или казеина с водой или молоком. Можно добавить чайную ложку ореховой пасты, корицы или какао, чтобы добавить полезные жиры и белки в напиток. Кроме того, протеиновый напиток на вкус так же хорош, как и молочный коктейль. Вкуснятина! [6]

7. Авокадо с яичницей болтуньей

Яичные белки являются отличным источником белка, а яичные желтки содержат незаменимые жирные кислоты. Авокадо содержит калий, магний и множество витаминов, поэтому такое блюдо является хорошим перекусом перед сном. [7]

8. Качественный протеиновый батончик

Протеиновый батончик должен иметь высокое содержание белка и низкое содержание углеводов. Такой снек можно сьесть и после вечерней тренировки. Узнайте больше о выборе протеинового батончика в нашей статье 5 фактов, которые стоит учесть при выборе протеинового батончика [9]

9. Орехи и семена

Орехи и семена также являются идеальным перекусом после тренировки. Насыпьте   смесь орехов, таких как миндаль, фисташки, грецкие орехи, семена подсолнечника или тыквы до половины кружки и насладитесь полезным перекусом на ночь. [10]

10.  Лосось со шпинатом

Смешайте консервированный или жареный лосось с горсткой беби шпината и ложкой оливкового масла и быстрый перекус перед сном готов. Такое блюдо содержит антиоксиданты, витамины B12 и D, а также омега-3 жирные кислоты и белки. [10]

Не забывайте о правильном питьевом режиме и потребляйте достаточное количество жидкости после тренировки. Если вы пьете достаточное количество жидкости, то таким образом вы также максимизируете результаты тренировки. Так как во время тренировки, вы теряете большое количество воды и электролитов с потом. В зависимости от интенсивности вашей тренировки, следует пить достаточное количество воды или ионного напитка. [11]

Мы верим, что мы ответили на два наиболее частых вопроса о тренировках поздним вечером. Помните, что вечерняя тренировка не повредит вам, но, тем не менее, всегда прислушивайтесь к своему телу. После тренировки приготовьте легкую закуску, которая должна содержать белки, углеводы и полезные жиры и никогда не ложитесь спать с пустым желудком. 

А в какое время дня обычно тренируетесь Вы? Предпочитаете утренние или вечерние тренировки? Что вы привыкли есть перед сном? Поделитесь с нами ответами в комментариях, а если вам понравилась эта статья и она была полезной, поддержите нас репостом.

Источники:

[1] Kerksick C, Harvey T, Stout J, Campbell B, Willborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J – International Society of Sports Nutrition position stand: nutrient timing. – https://www.ncbi.nlm.nih.gov/pubmed/18834505

[2] Pitkanen HT, Nykanen T, Knuutinen J, Lahti K, Keinanen O, Alen M, Komi PV, Mero AA – Free amino acid pool and muscle protein balance after resistance exercise. – https://www.ncbi.nlm.nih.gov/pubmed/12750588

[3] Cynnthia Sass – What to eat after a late-night workout? – https://www.health.com/nutrition/night-workout-nutrition

[4] Dominique Michelle Astorino – Squeezing in a late night workout? A nutritionist shares exactly what to eat after – https://www.popsugar.co.uk/fitness/Should-I-Eat-After-Late-Night-Workout-44658887/

[5] Julia Denner – Slim down with these 8 delicious post-workout snacks – https://www.runtastic.com/blog/en/slim-down-with-these-8-post-workout-snacks/

[6] Why you should eat before bed (+ 10 healthy bedtime snack ideas) – https://www.12minuteathlete.com/bedtime-snack-ideas/

[7] Brad Borland – What to eat before bed to build muscle overnight – https://breakingmuscle.com/healthy-eating/what-to-eat-before-bed-to-build-muscle-overnight

[8] Ginny Grabowski – Late night workout: What to eat afterwards? – http://www.alaskafit.com/late-night-workout-what-to-eat-afterwards/

[9] 4 great post workout foods for the late night lifter – https://generationiron.com/4-great-post-workout-foods-for-the-late-night-lifter/4/

[10] Cynthia Sass – What to eat after a late night workout? – https://www.health.com/nutrition/night-workout-nutrition

[11] American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS – American College of Sports Medicine position stand. Exercise and fluid replacement. – https://www.ncbi.nlm.nih.gov/pubmed/17277604

[12] Kersick C, Harvey T, Stout J, Campbell B, Willborn C Kreider R, Kalman D, Ziegenfuss, Lopez H, Landis J, Ivy JL, Antonio J – International Society of Sports Nutrition position stand: nutrient timing. – https://www.ncbi.nlm.nih.gov/pubmed/18834505

[13] Poole C, Willborn C, Taylor L, Kerksick C -The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. – https://www.ncbi.nlm.nih.gov/pubmed/24149627

[14] Ivy JL – Glycogen resynthesis after exercise: effect of carbohydrate intake. – https://www.ncbi.nlm.nih.gov/pubmed/9694422/

[15] Fox AK, Kaufman AE, Horowitz JF – Adding fat calories to meals after exercise does not alter glucose tolerance. – https://www.ncbi.nlm.nih.gov/pubmed/14978010

[16] Myllymaki T, Kyolainen H, Savolainen K, Hokka L, Jakonen R, Juuti T, Matinmaki K, Kaartinen J, Kinnunen ML, Rusko H – Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity. – https://www.ncbi.nlm.nih.gov/pubmed/20673290

[17] Kirsten Dold – Is working out before bed a bad idea? – https://www.openfit.com/is-working-out-before-bed-a-bad-idea

[18] Racinais S – Different effects of heat exposure upon exercise performance in the morning and afternoon. – https://www.ncbi.nlm.nih.gov/pubmed/21029194

[19] Hayes LD, Bickerstaff GF, Baker JS – Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms. – https://www.ncbi.nlm.nih.gov/pubmed/20560706

 

90000 What to Eat After a Workout 90001 90002 You put a lot of effort into your workouts, always looking to perform better and reach your goals. 90003 90002 Chances are you’ve given more thought to your pre-workout meal than your post-workout meal. 90003 90002 But consuming the right nutrients 90007 after 90008 you exercise is just as important as what you eat before. 90003 90002 Here is a detailed guide to optimal nutrition after workouts. 90003 90002 To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity.90003 90002 When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged (1, 2). 90003 90002 After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. 90003 90002 Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.90003 90002 Doing this helps your body: 90003 90022 90023 Decrease muscle protein breakdown. 90024 90023 Increase muscle protein synthesis (growth). 90024 90023 Restore glycogen stores. 90024 90023 Enhance recovery. 90024 90031 90032 90033 Bottom Line: 90034 Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle. 90035 90002 This section discusses how each macronutrient — protein, carbs and fat — is involved in your body’s post-workout recovery process.90003 90038 Protein Helps Repair and Build Muscle 90039 90002 As explained above, exercise triggers the breakdown of muscle protein (1, 2). 90003 90002 The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown (3, 4, 5). 90003 90002 Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue (1, 6, 7, 8).90003 90002 It’s recommended that you consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams / kg) very soon after a workout (1). 90003 90002 Studies have shown that ingesting 20-40 grams of protein seems to maximize the body’s ability to recover after exercise (6, 8, 9). 90003 90038 Carbs Help With Recovery 90039 90002 Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. 90003 90002 The rate at which your glycogen stores are used depends on the activity.For example, endurance sports cause your body to use more glycogen than resistance training. 90003 90002 For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder. 90003 90002 Consuming 0.5-0.7 grams of carbs per pound (1.1-1.5 grams / kg) of body weight within 30 minutes after training results in proper glycogen resynthesis (1). 90003 90002 Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (10, 11, 12, 13).90003 90002 Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis (13, 14). 90003 90002 Try consuming the two in a ratio of 3: 1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs (15, 16). 90003 90002 Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important. 90003 90038 Fat Is Not That Bad 90039 90002 Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.90003 90002 While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. 90003 90002 For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (17). 90003 90002 Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected (18). 90003 90002 It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.90003 90032 90033 Bottom Line: 90034 A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3: 1 (carbs to protein) is a practical way to achieve this. 90035 90002 Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (9). 90003 90002 For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. 90003 90002 Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.90003 90002 In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (9, 10). 90003 90002 However, if you consumed a meal before exercising, it’s likely that the benefits from that meal still apply after training (9, 19, 20). 90003 90032 90033 Bottom Line: 90034 Eat your post-workout meal within 45 minutes of exercising. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.90035 90002 The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. 90003 90002 Choosing easily digested foods will promote faster nutrient absorption. 90003 90002 The following lists contain examples of simple and easily digested foods: 90003 90038 Carbs 90039 90022 90023 Sweet potatoes 90024 90023 Chocolate milk 90024 90023 Quinoa 90024 90023 Fruits (pineapple, berries, banana, kiwi) 90024 90023 Rice cakes 90024 90023 Rice 90024 90023 Oatmeal 90024 90023 Potatoes 90024 90023 Pasta 90024 90023 Dark, leafy green vegetables 90024 90031 90038 Protein: 90039 90022 90023 Animal- or plant-based protein powder 90024 90023 Eggs 90024 90023 Greek yogurt 90024 90023 Cottage cheese 90024 90023 Salmon 90024 90023 Chicken 90024 90023 Protein bar 90024 90023 Tuna 90024 90031 90038 Fats: 90039 90022 90023 Avocado 90024 90023 Nuts 90024 90023 Nut butters 90024 90023 Trail mix (dried fruits and nuts) 90024 90031 90002 Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.90003 90002 Here are a few examples of quick and easy meals to eat after your workout: 90003 90022 90023 Grilled chicken with roasted vegetables. 90024 90023 Egg omelet with avocado spread on toast. 90024 90023 Salmon with sweet potato. 90024 90023 Tuna salad sandwich on whole grain bread. 90024 90023 Tuna and crackers. 90024 90023 Oatmeal, whey protein, banana and almonds. 90024 90023 Cottage cheese and fruits. 90024 90023 Pita and hummus. 90024 90023 Rice crackers and peanut butter.90024 90023 Whole grain toast and almond butter. 90024 90023 Cereal and skim milk. 90024 90023 Greek yogurt, berries and granola. 90024 90023 Protein shake and banana. 90024 90023 Quinoa bowl with berries and pecans. 90024 90023 Multi-grain bread and raw peanuts. 90024 90031 90002 It is important to drink plenty of water before and after your workout. 90003 90002 When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results. 90003 90002 During exercise, you lose water and electrolytes through sweat.Replenishing these after a workout can help with recovery and performance (21). 90003 90002 It’s especially important to replenish fluids if your next exercise session is within 12 hours. 90003 90002 Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses. 90003 90032 90033 Bottom Line: 90034 It is important to get water and electrolytes after exercise to replace what was lost during your workout. 90035 90002 Consuming a proper amount of carbs and protein after exercise is essential.90003 90002 It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. 90003 90002 If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal. 90003 90002 Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. 90003.90000 10 tips on what to eat after training when you exercise before bedtime 90001 90002 If you are used to 90003 exercise in the evening just before going to bed 90004, you may have 90003 two questions you may worry about. 90004 The first is whether bedtime 90003 training is harmful? 90004 The second question is what can you eat if you 90003 exercise at evening time? 90004 We will reply to both of them in this article. 90011 90002 90011 90014 90003 Exercise before bedtime — yes or no? 90004 90017 90002 Training in the evening hours can increase heart rate as well as internal body temperature.This can 90003 cause sleep problems because hormones such as cortisol and adrenaline are stimulated in your body. 90004 In the past, therefore, bedtime exercise was considered harmful and generally not recommended. But the new study says the opposite. Research has confirmed that people 90003 who exercise 35 minutes before going to sleep are sleeping 90004 as good as during the days when they did not practice in the evening. [16] 90011 90002 The key to quality sleep is regularity. This was confirmed by the 90003 National Sleep Foundation 90004, which found that 90003 83% of people who exercise regularly, no matter when, have better sleep than people who do not exercise.90004 [17] It follows from the above that each of us is unique and therefore needs to be adapted to the needs of your body. In case you have difficulty sleeping, we recommend that you exercise 90003 at least 3 hours before bedtime 90004. If you prefer late exercise, it is all right and can bring you many benefits. 90011 90002 90011 90002 90011 90002 90011 90002 Afternoon and evening training is the best time to build strength.Your body temperature rises to the highest rows 90003 from 4 PM to 6 PM. 90004 The study confirmed that as body temperature rises, muscle strength also increases. [18] 90003 Another research came up with the claim that increased exercise-induced testosterone production 90004 is the greatest in late afternoon and evening hours. [19] 90011 90002 90011 90002 Exercise before bedtime will also relax you after a busy day and relieve stress. However, it is not necessary to forget about the right diet, even before going to bed, so that you 90003 do not wake up at night with a growling empty stomach.90004 If you want to know what food is best for you after your workout in the evening before going to bed, 90003 just read the following lines. 90004 90011 90002 90011 90014 90003 What can you eat after an evening workout? 90004 90017 90002 First and foremost, we must emphasize that eating after training is really important and you should not avoid it even 90003 when you exercise in the evening. 90004 In order to understand how a proper diet can help you improve the effect of exercise, it is important to first understand what is happening to the body after the physical activity ends.Indeed, during exercise, muscles use glycogen reserves as a source of energy. 90003 This results in depletion of muscle glycogen. 90004 At the same time, some of the proteins in the muscles that need to be regenerated are being 90003 broken down and damaged during training. 90004 90003 [90004 1] [2] 90011 90002 90011 90002 90011 90002 90011 90002 Therefore, after training, the body needs to replenish glycogen reserves and 90003 repair and build muscle proteins. 90004 Just adding the right nutrients helps the body regenerate 90003 more quickly and efficiently.90004 The after-training meal should therefore consist of proteins, healthy fats and carbohydrates. [19] 90011 90002 90011 90002 All of these macronutrients, proteins, carbohydrates, and fats are involved in post-training regeneration. Proteins promote muscle recovery and build. 90003 Consuming adequate amounts of protein will give your body the amino acids 90004 needed to repair broken proteins and also build new muscle tissue. [12] Protein powder, eggs, 90003 Greek yogurt, cottage cheese, salmon, 90004 chicken breast, protein bar or tuna can serve as a protein source.[3] 90011 90002 The amount of carbohydrate is influenced by what kind of sports you are doing. For example, endurance sports 90003 exhaust more glycogen from the body than resistance training 90004. If you’re a runner, cyclist or swimmer, you’ll need more carbohydrates than a bodybuilder. However, it is important to add carbohydrates to your body along with proteins, as this 90003 combination is best researched for fast glycogen synthesis. 90004 [13] [14] We recommend sweet potatoes, quinoa, fruit, rice, oatmeal, wholegrain pasta and dark green leafy vegetables as a suitable source of carbohydrates.[3] 90011 90002 90011 90002 90011 90002 90011 90002 Healthy fats offer 90003 avocados, 90004 90003 nuts and seeds, 90004 nut butter or a mix of nuts and dried fruits. You do not have to worry because studies have confirmed that fats have 90003 no negative impact on glycogen formation or muscle growth after training. 90004 On the contrary, they promote muscle regeneration and immunity. [15] 90011 90002 90011 90002 Remember, 90003 food is fuel for your body. 90004 So once and for all, get rid of the idea that you 90003 will gain fat because of eating before going to bed.90004 If you eat healthy food and do not cram with ice cream at night, you can eat without 90003 reproach before bedtime. 90004 So, what can you eat before going to bed? 90011 90002 90011 90014 90003 10 tips on what to eat after training if you exercise before bedtime 90004 90017 90002 If you know you will go to sleep in an hour after training, you should not choose a large portion of food as you 90003 normally do after training during the day. 90004 This may cause you flatulency or feelings of heavy stomach while sleeping.Instead, prepare a quick, easy-to-digest protein, healthy fat and carbohydrate snack. You will support the hard work you have 90003 done in the gym and make your results more effective. 90004 [3] [4] Be inspired by the 90003 following food combinations 90004 and you will not have to stand ten minutes in front of the refrigerator to choose. 90011 90002 90011 90134 90003 1. Banana with peanut butter 90004 90137 90002 Try to eat a banana together with one or two tablespoons of peanut butter.However, make sure you 90003 consume 90004 90003 100% peanut butter or peanut butter with protein 90004 and not sweet nut spreads full of simple carbohydrates. Use peanut butter to add healthy fats and essential proteins to your body. Banana is an excellent source of carbohydrates and minerals, such as 90003 potassium and magnesium, 90004 which you eliminated in the form of sweat during training [5] 90011 90002 90011 90002 90011 90002 90011 90134 90003 2. Baked batatas with egg 90004 90137 90002 It will take a while to bake the batatas (sweet potatoes), but it is worth it.90003 Batatas and eggs are the perfect combination 90004 if you are looking for a 90003 high biological snack. 90004 This value determines 90003 how many grams of your protein 90004 your body can produce from a supplemented food. [5] 90011 90002 90003 Eggs 90004 are commonly considered as an 90003 excellent source of protein even for night-time eating. 90004 You can prepare them in many different ways, such as 90003 dropped eggs, fried egg or scrambled eggs. 90004 90011 90002 90003 90004 90011 90002 90003 90004 90011 90180 90011 90134 90003 3.Greek yogurt with forest fruits 90004 90137 90002 Greek yogurt has a high protein content with 90003 minimal fat and forest fruits such as raspberries, strawberries or blueberries, 90004 whether in frozen or fresh form, contain only a few calories and carbohydrates, but many antioxidants. 90003 If you’re hungry after training, try this combination. 90004 [5] 90011 90002 90011 90002 90011 90002 90011 90134 90003 4. Cottage cheese with vegetables 90004 90137 90002 White cottage cheese contains many proteins, but also leucine.This amino acid promotes protein synthesis after exercise. 90003 Cottage cheese can be enriched with chopped carrot 90004 or cucumber and the protein snack before bedtime is ready. [5] 90011 90002 90011 90002 90011 90002 90011 90134 90003 5. Quinoa salad 90004 90137 90002 Quinoa is one of the best vegan protein sources. 90003 100 g quinoa contains about 15 g protein. 90004 To increase the amount of protein in your diet, mix it with beans and peas. 90003 Add your favourite vegetables for a more delicious taste.90004 90011 90002 90011 90002 90011 90002 90011 90134 90003 6. Protein drink 90004 90137 90002 Protein drink is always a good choice. 90003 Mix the scoop of 90004 90003 whey protein or casein 90004 90003 with water or milk. 90004 You can also add a teaspoon of nut butter, cinnamon or cocoa to bring healthy fats and proteins. In addition, this 90003 protein delicacy tastes as good as a milkshake. 90004 Yum! [6] 90011 90002 90011 90002 90011 90002 90011 90134 90003 7.Avocado and scrambled eggs 90004 90137 90002 Egg whites are an 90003 excellent source of protein 90004, and egg yolks give you 90003 essential fatty acid 90004 s. Avocado contains 90003 potassium, magnesium and several vitamins, 90004 so it is a good choice to eat at bedtime. [7] 90011 90002 90011 90002 90011 90002 90011 90134 90003 8. Quality protein bar 90004 90137 90002 The protein bar should have a 90003 high protein content but at the same time should be low in carbohydrates.90004 You can also enjoy this delicacy after an evening workout. [9] 90011 90002 90011 90002 90011 90002 90011 90134 90003 9. Nuts and seeds 90004 90137 90002 Nuts and seeds are also ideal food after training. 90003 Sprinkle a mix of nuts, such as almonds, pistachios, walnuts, sunflower 90004 or pumpkin seeds into the half mug and you can start your night-time eating. [10] 90011 90002 90011 90002 90011 90002 90011 90134 90003 10. Salmon with spinach 90004 90137 90002 Mix canned or roasted salmon with a handful of 90003 baby spinach and a spoon of olive oil and have a quick and easy snack before going to bed.90004 In addition, you complement antioxidants, 90003 vitamin B12 and D, but also omega-3 fatty acids 90004 and proteins. [10] 90011 90002 90011 90002 90011 90002 90011 90002 You should not forget about the drinking regime and 90003 replenish enough fluids after training. 90004 When you’re hydrated, you can ensure the optimal 90003 indoor environment for your body to maximize your workout results. 90004 That is because during the exercise you lose the amount of water and electrolytes through sweat.Depending on the intensity of your workout, you should drink plenty of water or an ionic drink. [11] 90011 90002 90011 90002 We believe that we have answered the 90003 two most common questions about training in the late evening. 90004 You should remember that evening training will not hurt you, but still, listen to your body. After training, prepare yourself a light snack full of proteins, carbohydrates and healthy fats and never go to bed with an empty stomach. 90011 90002 90011 90002 When do you get used to practicing? Are you rather an early bird or a night owl? 90003 What do you get used to eating at bedtime? 90004 Write us your answers in the comments and if you were interested by this article, 90003 support it by sharing.90004 90011 90134 90003 Sources: 90004 90137 90002 [1] Kerksick C, Harvey T, Stout J, Campbell B, Willborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J — International Society of Sports Nutrition position stand: nutrient timing. — https://www.ncbi.nlm.nih.gov/pubmed/18834505 90011 90002 [2] Pitkanen HT, Nykanen T, Knuutinen J, Lahti K, Keinanen O, Alen M, Komi PV, Mero AA — Free amino acid pool and muscle protein balance after resistance exercise. — https: // www.ncbi.nlm.nih.gov/pubmed/12750588 90011 90002 [3] Cynnthia Sass — What to eat after a late-night workout? — https://www.health.com/nutrition/night-workout-nutrition 90011 90002 [4] Dominique Michelle Astorino — Squeezing in a late night workout? A nutritionist shares exactly what to eat after — https://www.popsugar.co.uk/fitness/Should-I-Eat-After-Late-Night-Workout-44658887/ 90011 90002 [5] Julia Denner — Slim down with these 8 delicious post-workout snacks — https://www.runtastic.com/blog/en/slim-down-with-these-8-post-workout-snacks/ 90011 90002 [6] Why you should eat before bed ( + 10 healthy bedtime snack ideas) — https: // www.12minuteathlete.com/bedtime-snack-ideas/ 90011 90002 [7] Brad Borland — What to eat before bed to build muscle overnight — https://breakingmuscle.com/healthy-eating/what-to-eat-before-bed- to-build-muscle-overnight 90011 90002 [8] Ginny Grabowski — Late night workout: What to eat afterwards? — http://www.alaskafit.com/late-night-workout-what-to-eat-afterwards/ 90011 90002 [9] 4 great post workout foods for the late night lifter — https://generationiron.com/4 -great-post-workout-foods-for-the-late-night-lifter / 4/90011 90002 [10] Cynthia Sass — What to eat after a late night workout? — https: // www.health.com/nutrition/night-workout-nutrition 90011 90002 [11] American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS — American College of Sports Medicine position stand. Exercise and fluid replacement. — https://www.ncbi.nlm.nih.gov/pubmed/17277604 90011 90002 [12] Kersick C, Harvey T, Stout J, Campbell B, Willborn C Kreider R, Kalman D, Ziegenfuss, Lopez H, Landis J , Ivy JL, Antonio J — International Society of Sports Nutrition position stand: nutrient timing.- https://www.ncbi.nlm.nih.gov/pubmed/18834505 90011 90002 [13] Poole C, Willborn C, Taylor L, Kerksick C -The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis . — https://www.ncbi.nlm.nih.gov/pubmed/24149627 90011 90002 [14] Ivy JL — Glycogen resynthesis after exercise: effect of carbohydrate intake. — https://www.ncbi.nlm.nih.gov/pubmed/9694422/ 90011 90002 [15] Fox AK, Kaufman AE, Horowitz JF — Adding fat calories to meals after exercise does not alter glucose tolerance.- https://www.ncbi.nlm.nih.gov/pubmed/14978010 90011 90002 [16] Myllymaki T, Kyolainen H, Savolainen K, Hokka L, Jakonen R, Juuti T, Matinmaki K, Kaartinen J, Kinnunen ML, Rusko H — Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity. — https://www.ncbi.nlm.nih.gov/pubmed/20673290 90011 90002 [17] Kirsten Dold — Is working out before bed a bad idea? — https://www.openfit.com/is-working-out-before-bed-a-bad-idea 90011 90002 [18] Racinais S — Different effects of heat exposure upon exercise performance in the morning and afternoon.- https://www.ncbi.nlm.nih.gov/pubmed/21029194 90011 90002 [19] Hayes LD, Bickerstaff GF, Baker JS — Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms. — https://www.ncbi.nlm.nih.gov/pubmed/20560706 90011.90000 Does Eating Late at Night Cause Weight Gain? 90001 90002 Many people worry about gaining weight when eating later than a particular time. 90003 90002 One common suggestion is to not eat after 8 p.m., but advice about eating at night is misleading. 90003 90002 In reality, 90007 what 90008 you eat is much more important than 90007 when 90008 you eat. 90003 90002 This article separates fact from fiction when it comes to late-night eating and weight gain. 90003 90002 The idea that eating at night makes you gain weight stems from animal studies, which suggest that the body may use consumed calories differently past a certain time of day.90003 90002 Some researchers hypothesize that eating at night goes against your circadian rhythm, which is the 24-hour cycle that tells your body when to sleep, eat and wake (1). 90003 90002 According to your circadian rhythm, nighttime is for resting, not eating. 90003 90002 Indeed, several animal studies support this theory. Mice that eat in opposition to their circadian rhythm gain significantly more weight than mice that only eat during waking hours, even if they eat the same amount of food (2, 3, 4).90003 90002 However, not all studies in humans support this notion. 90003 90002 In fact, studies in humans indicate that it’s not necessarily the time you eat, but how much you eat that matters (5, 6). 90003 90002 For example, a study in over 1600 children found no link between eating dinner past 8 p.m. and excess weight. In this study, late eaters did not appear to consume more total calories (7). 90003 90002 However, when researchers tracked the eating habits of 52 adults, they found that those who ate past 8 p.m. consumed more total calories than earlier eaters. The extra calories consumed by late eaters could lead to weight gain over time (5, 6). 90003 90002 Overall, when your total calorie intake falls within your daily needs, weight gain does not appear to happen merely as a result of eating at night. 90003 90032 90033 Summary 90034 Though several animal studies have linked eating at night to increased weight, human studies show that eating beyond your daily calorie needs leads to weight gain, unrelated to what time of day you eat.90035 90002 One explanation for the association between eating at night and weight gain is the tendency for late eaters to eat more calories overall. 90003 90002 Regardless of timing, eating more calories than you need will lead to weight gain. 90003 90002 For example, researchers looked at the relationship between meal timing and total calorie intake of 59 people. Notably, individuals who ate closer to their bedtime ate more calories overall than those who ate their last meal earlier (8).90003 90002 Another study found that people who ate between 11 p.m. and 5 a.m. consumed roughly 500 more calories per day than those who limited their intake to daytime hours. Over time, the average nighttime eater gained 10 more pounds (4.5 kilograms) (9). 90003 90002 Thus, eating at night may lead to weight gain only if you eat a surplus of calories. 90003 90032 90033 Summary 90034 Those who eat at night tend to eat more and, therefore, consume extra calories. Over time, a surplus of calories can lead to weight gain.90035 90002 Not only do late eaters tend to eat more food, they often make poorer food choices as well. 90003 90002 At night, you may be more likely to choose unhealthy, calorie-dense foods. These are foods with little nutritional value, such as chips, soda and ice cream. 90003 90002 There are many possible reasons for this. For one, late-night eaters may not have easy access to healthy food. 90003 90002 People who work night shifts are a good example of this. Many studies suggest that night-workers tend to snack on unhealthy foods for convenience, as there may be a lack of healthy options available in the workplace at night (5, 10, 11, 12).90003 90002 Emotional eating is another factor leading to poorer food choices at night. It’s important to discern between true hunger and eating due to stress, anxiety, boredom or sadness (13). 90003 90002 Furthermore, tiredness has been linked to increased food intake and a desire for high-calorie foods. This is may be due to hormonal changes that influence appetite during sleep deprivation (14, 15). 90003 90002 Again, when it comes to weight gain, what you eat matters more than when you eat.If you eat within your daily calorie needs, you will not gain weight simply by eating at night. 90003 90002 If you’re truly hungry after dinner, consider choosing nutrient-dense foods and beverages. These are lower-calorie foods with high nutritional value. 90003 90002 Some great options include: 90003 90068 90069 Carrot and celery sticks with hummus 90070 90069 Apple slices with a small portion of your favorite nut butter 90070 90069 Plain air-popped popcorn 90070 90069 A handful of frozen grapes 90070 90077 90032 90033 Summary 90034 Poor food choices are more likely late at night when fewer healthy options are available.Emotional eating or eating when tired may also lead to poor food choices. Choose nutrient-dense foods if you’re truly hungry after dinner. 90035 90002 Though the total number of calories you eat is what ultimately affects your weight, research shows that there may be ways to regulate your appetite through meal timing and frequency. 90003 90002 For example, multiple studies indicate that eating a higher-calorie breakfast may keep you fuller longer and possibly prevent overeating at night (16, 17).90003 90002 In one study, people eating a 600-calorie breakfast had lower appetites and significantly fewer cravings during the day than those eating 300 calorie for breakfast. Especially cravings for sweets were reduced (16). 90003 90002 Keep in mind that breakfast may not be necessary if you eat late at night — at least not at the traditional time. Follow your hunger cues and you may find yourself eating your first meal later than usual. 90003 90002 You may also want to consider eating smaller meals more frequently.Some, but not all, studies suggest that this may help you manage your appetite and lessen feelings of hunger throughout the day (18, 19, 20). 90003 90002 Therefore, changing your meal timing and frequency may be a strategy to reduce overall calorie intake by managing hunger. 90003 90032 90033 Summary 90034 Appetite and cravings may be managed by eating more calories earlier in the day and by eating small and frequent meals. These strategies may prevent overeating at night. 90035 90002 Physiologically, calories do not count for more at night.90003 90002 You will not gain weight by merely eating later if you eat within your daily calorie needs. 90003 90002 Still, studies show that nighttime eaters typically make poorer food choices and eat more calories, which can lead to weight gain. 90003 90002 If you’re hungry after dinner, chose nutrient-dense foods and low-calorie beverages. 90003 90002 You may also want to consider eating a higher-calorie breakfast or frequent, small meals throughout the day to manage appetite and stave off late-night cravings.90003.90000 A Beginner’s Guide To Workout Nutrition: Before, During And After Training 90001 90002 At this point, you should know that nutrition has a significant impact on your results. Abs are built in the kitchen, you are what you eat, and all the rest. «Yeah, yeah,» you mutter, «I’ve heard it all before.» 90003 90002 Seriously, though: You might be wreaking utter havoc in the gym, but research indicates that what you eat before, during, and after your workout may be the difference between meeting your goals and falling short.90003 90002 Here’s how to harness the power of peri-workout nutrition so you can perform, recover, and grow faster than a weed. 90003 90008 Nutrition Before Your Workout 90009 90010 Carbohydrates 90011 90002 There are few things in the fitness world that incite more arguments and controversy than carbohydrates. Will they make you fat? Do you need them? What kind? At what times? The questions seem endless. There are varying approaches, but if you want to get the most from your workouts and train at your peak, quality fuel is critical.90003 90002 Carbohydrates are your body’s preferred fuel source. I’m not saying you should plow through plates of mashed potatoes and chomp candy bars all day, but you need to fuel your body so it can train at its best. 90003 90002 You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels-you do not want it to be stored as fat. Do not eat more carbs than you need and do not worry about spreading them evenly throughout the day. You can eat the majority of your carbs around your workout.90003 90002 I like clients to have at least two meals under the belt before training. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes. Your first meal will provide a couple hours for carbs to get digested and go to work, ensuring blood sugar levels are up and glycogen levels are full prior to training. 90003 90002 Consume your second meal roughly one hour before lifting. Do not get worked up about counting the minutes and seconds, as if five minutes will be the difference between 17- and 18-inch arms.Do the best you can, and try to time it so you can begin training without a lot of food in your gut-running to the garbage can to yak just is not fun. Most people can benefit from 40 grams of carbs before they train. 90003 90010 Fast-Absorbing Protein 90011 90002 Research has indicated that users of whey protein prior to training will illicit better results than those using other protein sources (or none at all). 90003 90002 This is most likely due to the anti-catabolic and anabolic signaling effects of the branched-chain amino acids (BCAAs) present in whey protein-particularly leucine.Whey has a considerably higher concentration of BCAAs than other proteins. 90003 90002 There are many other benefits, as well. Studies have shown that pre-workout protein intake will increase resting energy expenditure by an average of 6-6.5% for up to 48 hours1. Pre-workout protein will also blunt cortisol through the day, an effect that was not seen in control groups that were fasted or had ingested carbs only. 90003 90002 Protein and amino acids also spare carbs. People often assume that when the body runs out of carbohydrate fuel, it switches to fatty acids for fuel.That process is typically too slow for high-intensity training. To provide fuel more quickly, amino acids are rapidly broken down and converted to sugar in a process known as gluconeogenesis. If those amino acids are not in the blood supply, guess where they come from? Yep, your 18-inch biceps. For those of us who are dieting, some extra aminos in our bloodstream may help preserve our lean mass. 90003 90002 Now some of you heavy macro-counters may have reservations about consuming protein pre-workout, especially if you are dieting down.If that’s the case, use 10-15 grams of BCAAs instead. 90003 90002 This should provide similar effects and elevate net protein synthesis. Pre-workout BCAAs may even help low-carb dieters burn more fat.2 90003 90010 Creatine Monohydrate 90011 90002 For people with strength or hypertrophy goals, consider supplementing with creatine monohydrate. While there are many forms of creatine available, I prefer micronized creatine monohydrate because it’s the most studied, solid, tried-and-true creatine on the market.90003 90002 The body has three primary methods for developing its ultimate energy source, ATP. Which method your body uses depends on the intensity of the activity. For the most intense activities-like weightlifting-the body uses creatine phosphates to produce energy. 90003 90002 Creatine supplementation of 2-5 grams per day will provide greater stores to call on when training, enabling you to train more intensely. In short, creatine can help you train heavier for more reps; it also draws water into the muscles, making you look «full» in appearance.90003 90002 The timing on the creatine is not critical. You can use it before or after your workout, or anytime throughout the day. If you’ve been using creating for a while, 2-5 grams once per day will do the trick. If you just started taking creatine monohydrate, you can «load» your muscles with 20-30 grams of creatine per day for 4-5 days. 90003 90010 Beta Alanine 90011 90002 Basically, beta alanine helps conserve muscular energy. One of the main causes of fatigue is intramuscular acidosis.When your body produces ATP using the glycolytic and phosphagen systems, the result is metabolic byproducts like excess hydrogen ions. When these hydrogen ions are not cleared fast enough, they bind with pyruvate to produce lactic acid, and elevated levels have been shown to hinder performance, coordination, and skill. 90003 90002 The body can use the L-carnosine to correct this imbalance. L-carnosine is formed from the amino acids L-histidine and beta-alanine. In addition to decreasing hydrogen ion production, it acts as an antioxidant.The limiting factor in carnosine production is the availability of beta-alanine. Research has demonstrated that supplementation can increase muscle carnosine content, eliciting improvements in high-intensity athletes. 90003 90002 This also applies to endurance athletes. The most recent research indicates that the optimal dose of beta-alanine is 4-5 grams3. Ideally, the dosage should be spread throughout the day, but 800 mg should come just before a training session. 90003 90008 Nutrition During Your Workout 90009 90002 Most people do not train long enough per session to need additional fuel while they train, especially if they’ve hit their pre-workout nutrition needs.Depleted dieters, like people preparing for physique competition, may benefit from extra fuel. One of the primary concerns for physique athletes is muscle loss as they whittle down to mid-single-digit body-fat levels. In this state, protein turnover is increased; your body actually needs more protein in a depleted state than it does when you’re trying to gain muscle. 90003 90002 In this scenario, branched chain amino acids are a great intra-workout supplement. The amino acids provide some protection from catabolism for those folks in drastic conditions.It probably would not hurt a physique athlete to keep additional BCAAs flowing throughout the day. Increased blood amino acid levels during training may also help elevate net protein synthesis. 90003 90002 Athletes who have unusually long training sessions or burn up extreme amounts of energy may also need intra-workout fuel. This is not the majority, mind you. Most people drinking Gatorade do not actually need extra fuel for their five-minute warm-up and six-machine training routine. Extra workout fuel is necessary for people who train at a high intensity for well beyond an hour.90003 90002 An intra-workout cocktail for these individuals should include water, electrolytes, BCAAs (or hydrolyzed protein), and carbohydrates. There are other possibilities, but this is a solid baseline. 90003 90008 Nutrition After Your Workout 90009 90010 Protein 90011 90002 Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is almost universally helpful to kickstart muscle repair, recovery, and growth.90003 90002 Whey protein is incredibly popular because it is rich in BCAAs, digests quickly, is highly bio-available, and has a perfect Protein Digestibility Corrected Amino Acid Score. While whey is excellent after a workout, recent research suggests that a combination of fast- and slow-digesting proteins-like whey and casein-may provide the ultimate post-workout protein cocktail.4 90003 90002 Most sources agree that at least 20 grams of whey is necessary to boost muscle repair and recovery.5 Hydrolyzed whey protein may spike blood amino acid levels faster than regular whey, but will not provide a long-term protein source. To cover your bases, consume a shake containing 40 grams of mixed protein (whey and casein) after your workouts. 90003 90010 BCAAs 90011 90002 In cases of calorie restriction or during periods of long or intense exercise, catabolism of muscle tissue could occur when glycogen and blood sugar are not present in sufficient quantities to fuel activity. Amino acids via dietary protein become very important for any athlete.This is especially true of BCAAs (leucine, isoleucine, and valine), which studies have shown muscles prefer as a source for fuel.6 90003 90002 I’ve included BCAAs after training for the same basic reasons I included them earlier: You can not really do any wrong-unless you decide to drink the entire container in one sitting-and you may provide a fast boost to blood amino levels . I recommend 10 grams of BCAAs after your lifting session, especially if you are in a caloric deficit. 90003 90010 Fast Carbs (Optional) 90011 90002 After a tough workout, your fuel of blood sugar and glycogen should be low.You may have even tapped into reserves to complete your training, especially if you are dieting. Most of us understand the need for protein after training, but many overlook the benefits of fast-acting carbohydrates. 90003 90002 From a physiological perspective, your body’s first priority is correcting blood sugar balance and replenishing glycogen, not making your biceps pop. Consume fast-digesting carbohydrates in order to spare protein, replenish glycogen, spike insulin, and speed recovery. Dose recommendations differ, but to maximize recovery, ingest 50-75 grams of high-glycemic carbs after exercise.90003 90086 90087 These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 90088 90089 90090 References 90091 90092 90087 http://www.ncbi.nlm.nih.gov/pubmed/19997003?dopt=Abstractplus 90088 90087 https://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html 90088 90087 J Appl Physiol: Derave, W,? -Zdemir, MS, Harris, RS, Pottier, A, Reyngoudt, A, Koppo K, Wise, JA, & Achten E, Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.2007 90088 90087 C.M. Kerksick, C.J. Rasmussen, S.L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A.L. Almada, C.P. Earnest, and R.B. Kreider, «The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.» Journal of strength and conditioning research / National Strength & Conditioning Association, 2006. 90088 90087 Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.Moore, DR, Robinson, MJ, Fry, JL, et al. Exercise Metabolism Research Group, McMaster University, Hamilton, Canada. American Journal of Clinical Nutrition 2009 Jan; 89 (1): 161-8. Epub 2008 Dec 3. 90088 90087 Chang T. W., Goldberg A. L. The metabolic fates of amino acids and the formation of glutamine in skeletal muscle. J. Biol. Chem. 1978; 253: 3685-3693 90088 90105 .