From your first move to your last - from your first set to the last set til failure, you put in your all. YOU PUT IN WORK. You pushed, you pulled, you were explosive, you impressed, you improved - giving it your all til the end. Your game, your meet, your match, your workout is over and you are DEAD like you took a uppercut from Tyson. You need to refuel. It's time for that post workout nutrition to recover, improve, and get ready for your next challenging performance.
The last #HenrysHealthTips was geared to proper post nutrition for Anaerobic sports. Click the link below to view #HHT: Post Competition Nutrition - Anaerobic Sports:
SO what are strength and power sports? Powerlifting, Bodybuilding, Gymnastics, Baseball/Softball, Rugby, and Boxing are a few sports where strength and power are essential to excelling. Lets get into the details of what it takes to refuel after a grueling day of power and strength performance.
Athletes in strength and power sports rely on both blood glucose and glycogen for energy. Because a single bout of resistance training can lead to significant reductions in glycogen - low levels of glycogen can impair force production and isometric strength and increase muscle weakness, its important to focus on regenerating those glycogen levels before your next day of exercise or performance.
Listen, you must focus on consuming higher glycemic carbs IMMEDIATELY after your training session or competition. High glycemic carb examples include honey, white bread, candy, carrots, corn, peas, rice cakes, corn chips, and potatoes. Some factors, including level of intensity of the session or competition, body weight, muscle mass, and what you ate prior to the performance, should be taken into account when trying to figure out just how much you need to consume. I recommend 1.5g of carbs per kg of body weight directly after training/competition and then AGAIN about an hour later. Intake of carbs can also reduce muscle protein breakdown.
Supplementing with protein after a muscle damaging performance will increase acute muscle protein synthesis, which is a home run. You want to stimulate muscle protein synthesis to recover and improve. The best way to do this is consuming a high quality, high leucine, fast protein (which means it leads to a rapid rise of amino acids within your bloodstream). An example of this type of protein beverage would be a whey protein shake or BCAAs. High leucine protein foods include cheese, soybeans, beef, chicken, nuts, fish - other seafoods, and beans. 20 to 25g is the ideal range for younger adults and 40g is ideal for adults. Consistently supplementing after training or performance will lead to moderate increases in your muscle growth and size over time compared to those who don't. Fam, listen - Your gains will thank you!
Iigh, now we need to consider mealtime protein intake. This is important for all sports athletes. In addition to consuming protein right after performance, mealtime is just as important. For optimal muscle remodeling, you should be eating 20 to 30g of protein per meal and eating a meal every 3 to 4 hours throughout your day. Iigh? Yea, bet.
Now concurrent training is combining strength and aerobic training together. It is relatively simple. Experts - like myself within the next year - recommend athletes consider consuming protein after endurance exercise and before lifting, or during the lifting session. Easy enough.
For the best results, use these nutrition guidelines and recommendations and find what works best for you. Everyone's body is different and I'm here to help you learn more about what it takes for YOU to become the best YOU. This has been an article on post competition nutrition for strength & power sports and concurrent training presented to you by #HHT of Glo Up Fitness. More #HenrysHealthTips will be coming diving a bit more in detail on nutrition for my fellow Glo Getters!
LETS GET IT!!!
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