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Build Muscle With These 3 Refueling Tips

Category: Fitness

April 16, 2022

Your workout does not end when you have done with the last reputation. After the training, your choices will impact your strength gains and recovery. Rehydration and eating are essential after workouts, as it helps restore glycogen stores and repair muscle. When you finish a workout, the three goals are: replenishing glycogen stores, repairing and building muscle, and rehydrating.

1. Replenish Glycogen

When you eat carbs, your body stores the extra glycogen; this carbohydrate-based energy is accessible to your body, so it’s the first energy source that your muscles turn to when you exercise intensely. Unfortunately, as glycogen stores decrease over time, this can lead to “glycogen depletion.” If you have ever gone for a long run or exercised to exhaustion, this phenomenon is known as “bonking” or “hitting the wall.”

Research shows that low glycogen stores can lead to fatigue in strength training quicker, especially when working with heavyweights. Ideally, you should replenish your glycogen stores before each strength session and use it as your primary fuel source during the workout. Afterward, you can eat carbs to replenish energy. This is where proper nutrition is important with your daily diet, and a pre-workout meal can be used for energy during the workout.  Before you work out, think of your body as a car. Before a long drive, you refill the car with gas. Likewise, an excellent pre-workout meal can help give your body the energy needed.

2. Repairing and Building Muscle

Strength training is a great way to get bigger and stronger muscles. However, muscle breakdown is a side effect of muscle breakdown in the short term. During your workout, muscles are broken down and subsequently damaged tissues leading to muscle growth. Proper nutrition is essential to help this process, and include protein in your post-workout meal.

3. Rehydration

Did you know that muscles are made up of around 70% water? Therefore, replacing lost fluids after a strength-training workout is essential for your training. Research has shown that even minor dehydration can decrease power output during strength training and increase the risk of injury. Athletes should generally drink 16-24 ounces of fluid for every pound lost during the workout. If you are a salty sweater, consider using electrolytes with water.

What Does Macronutrient for Strength Training Mean?

Suppose your goal is to build muscle and strength. In that case, you should focus your daily nutrition (protein, carbohydrates, fats, vitamins, minerals, and water) Along with carbs to replace glycogen stores, protein to repair and rebuild muscle, and fluids to rehydrate. Recently, studies have shown that a carbohydrate-protein combination post-workout has a more significant impact on later exercise performances than taking in carbohydrates or protein alone.

Daily Macronutrient Calculations

Remember that these are general guidelines and nutrition plans that should be used and individualized based on each person’s needs and training programs. Over time, most strength programs add weight, resistance, sets, and reps. As a result, you may need to adjust your post-workout nutrition as you progress. In addition to researching what you should be taking in after training, listen to your body and respond accordingly if you’re feeling fatigued or aren’t recovering properly.

Recommended Guidelines for macros are:

Macro NutritionAmount Per Day
Protein 1.6-1.7 grams per kilogram per day
Carbohydrates 6-10 grams per kilogram per day
Fats <10% saturated fat

Post-Workout Macronutrient Calculations

It is recommends taking in carbs within 30 minutes of finishing up your strength workout. The optimal ratio ranges from carbs to protein is 3:1 to 4:1.

Carbohydrates: 1–1.5 g/kg of body weight

Protein: approximately 1/3 of the number of grams you ingested in carbohydrates

20 grams of protein is optimal for improving muscle recovery and rebuilding after a workout. However, this number may vary depending on genetics, body composition, lifestyle, and fitness level.

Individual Needs

Remember that each person is different but using the recommended tips from above, you can ensure that you are getting in the nutritional needs for your fitness goals. 
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