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Anyone who has been delving into the ins and outs of weight building, fat reduction or body shape recomposition for a long time certainly knows how important a balanced diet is for achieving results. It is even said to be crucial, but it is not just about healthy food, but about the amount of calories taken in each day. Even by consuming high-quality products and unprocessed food, you can gain weight from excess kilocalories, just as if you take in too few, you will not be able to develop the desired muscle mass. Training is also not insignificant. Of course, without it you will manage to lose weight (although it will take more time), but already increase muscle mass – not necessarily. In any type of diet, regardless of the goal, the whole-day energy balance is extremely important, but in the case of people who train, the post-workout meal also plays an important role, which is worth thinking well and remembering. Why is it so important?
Anabolic window – a time game worth the candle
The whole essence of a post-workout meal is related to the anabolic window, which is nothing more than the period right after a workout, usually up to two hours (although opinions on this are divided). Training, especially strength training, stresses the body, as a result of which muscles lose important energy components necessary for their regeneration. We are talking mainly about glycogen (a polysaccharide – it drives muscles to work). In order for muscles to regenerate properly and, moreover, to grow in the desired way, it is important to use the anabolic window to consume a valuable post-workout meal. It will enable you to quickly compensate for glycogen losses. In addition, missing a post-workout meal can affect your mood, cause distraction or reduce muscle firmness, and even slow down your metabolism.
Post-workout meal on reduction
In the case of a reduction diet, attention should be paid to the caloric deficit, but despite it, the post-workout meal should be included in the daily menu. It is important that it consists mainly of proteins and carbohydrates and contains healthy fats. Such a meal will help in the loss of body fat, while at the same time influencing the preservation of muscle volume intact. In addition, a balanced meal will support the post-workout recovery process.
Post-workout meal while building muscle mass
In the case of the diet of people working on their figure and who are in the process of building muscle mass, an important element of the post-workout meal should be simple carbohydrates with a high glycemic index. They are essential for replenishing the glycogen lost from the muscles in the shortest possible time. As the first meal right after the workout, it is worth consuming at least a small carbohydrate snack, but then (shortly after) the key dish should be a normal, balanced meal consisting mainly of protein and added carbohydrates (such as chicken fillet with rice). It will provide the nutrients necessary for muscle building and recovery. Lack of protein in the post-workout meal can effectively weaken the muscle-building process and thus prolong it.
It is not always possible to provide the body with enough protein needed for muscle growth. In this case, a valuable addition to the diet both in the post-workout meal and during the day, for example, are protein supplements. Such products will effectively support the process of building muscle mass and body composition.
