3 Components in Fitness Nutrition for Post Workout

3 Components in Fitness Nutrition for Post Workout

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Home Page > Sports and Fitness > Fitness > 3 Components in Fitness Nutrition for Post Workout

3 Components in Fitness Nutrition for Post Workout

Posted: Jun 18, 2012 |Comments: 0

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Women have different nutrition needs than men. Learning what to eat and when to eat it is an important part in learning to how to live a fit and healthy lifestyle. There is so much confusion about what to and what not to eat post-workout. The important thing to remember is that women fitness nutrition in general needs some clear and factual intelligence to make overall health better. If the other meals of the day are not executed properly, you will not achieve your goals from your workout.

Let’s make some sense of this topic by discussing the main reasons why we workout.

1. Improve health
2. Improve body composition
3. Improve performance

We need to focus on what our body experiences during exercise in order to determine what nutrients are needed for the body. During an intense workout, we are breaking down muscle tissue (protein breakdown), essentially damaging the tissues. This sounds bad, but this is actually what makes us lean and muscular, stronger and fitter. But this damage needs to be repaired and the muscle rebuilt (protein synthesis).

Essentially, post-workout women fitness nutrition needs to do 3 things:

1. Replenish glycogen (our body uses fuel when exercising and uses our glycogen stores for fuel)
2. Stop protein breakdown (or catabolism)
3. Promote protein synthesis (build and repair)

Muscle building occurs when our body receives a positive protein balance during recovery. Protein synthesis is triggered (while protein breakdown is suppressed) when consuming the right type of nutrients after exercise. Let’s also remember that our body depletes stored carbohydrates (glycogen) during exercise, which need to be refilled, meaning our body NEEDS protein and carbohydrates post-workout.

During exercise and post-exercise, our blood circulates more rapidly to our muscle, especially the muscles being trained. If we strategically put the nutrients needed for building and repair into our bloodstream at the right times, our body will effectively be able to recover and replenish more efficiently.

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This brings us to the “window” of opportunity. During this window, our muscles are primed to accept nutrients that can stimulate muscle repair and growth. Research suggests this window is opened immediately after a workout. While protein synthesis lasts for up to 4 hours, our body will receive the most benefit from nutrients within two hours after exercises. If you wait too long to refuel your body, a decrease in glycogen storage and protein synthesis occurs.

So What Should I Eat?

Let’s recall what it is that we are trying to achieve with post-workout women fitness nutrition:

1. Replenish glycogen
2. Stop protein breakdown
3. Promote protein synthesis

This tells us we need carbohydrates to replenish and protein to prevent further breakdown and promote rebuilding.

This recipe is perfect for after a workout because it contains protein and carbohydrates. Try them this week and let me know below what you think!

I cannot lay claim to this recipe. I found it a few months back in Oxygen magazine and finally tried it. It rocks!

Turkey Flaxseed Muffins

What you need:

1 pound ground turkey breast
1/2 cup ground flaxseed
3 tbsp grated Parmesan
3 springs fresh rosemary, minced
3 cloves garlic, crushed or minced
1 lg sweet potato, quartered and cooked
1 egg, beaten
1/4 tsp course sea salt
Cooking spray

Method

Preheat oven to 375 degrees F
In a food processor, combine all ingredients and pulse until everything is well blended. If doing by hand, mash the sweet potatoes with a fork and combine well with the other ingredients.
Spray a 12-muffin tin with cooking spray. Evenly divide mixture amongst muffin tins. Bake for 30 minutes. Let cool before serving.

BUILD AND REPAIR FOR A PROPER WOMEN FITNESS NUTRITION PLAN!

Because our window is small, we need to ensure we have quick digesting carbohydrates and quick digesting protein post-workout for women fitness nutrition. Sources such as isolates and dextrose, or a recovery drink, are best taken at this time. You can make your own recovery drink with protein powder and dextrose or stick to whole foods such as fish and white rice. Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods.

We want to continue to take advantage of the two-hour “window”, and therefore consume whole foods within two hours of exercising. Because we are still in prime building and repairing mode, we again want to have a quick digesting protein and some form of carbohydrates. I choose to eat complex carbohydrates here as I have already replenished my glycogen stores with a recovery drink and want to ensure I am not consuming too many calories that will in turn be stored as fat.

Forgetting to properly fuel your body is a detrimental step in your women fitness nutrition plan.  It can set you back and hinder your progress.  If you want to be the best you, you will remember the tips I have suggested and start implementing them right away into your women fitness nutrition plan for optimal results.


About the Author:
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist and the creator of Full-Body-Licious. You can read more about her training programs, nutrition advice and general fitness on her womans exercise blog.
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