Geschatte leestijd: 3 minutenMeal timing, also known as nutrient timing, plays an important role in maintaining muscles and achieving your maximum performance. Some times of the day require specific nutrition to ensure an adequate amount of amino acids and sufficient energy levels during your training. Simply sticking to 3 meals a day is not enough to maximize the benefits of your nutrition and training. If you want to achieve the best results, you need to make a change.
Inhoudsopgave
Het belang van het ontbijt
Many people skip breakfast, often out of convenience because it’s tempting to stay in bed a little longer and leave the house without eating. This has a significant impact. After a long night of sleep and not eating, your body needs amino acids, so proteins are a must after waking up.
Although carbohydrates are not 100% necessary at breakfast, several studies have shown that people who eat a good breakfast are less hungry for the rest of the day. This is an advantage when you occasionally snack for a snack. Breakfast is also a good meal to get some of your daily required fats.
Don’t let laziness stand in the way of your goals. If you’re serious about working on your body, whether it’s losing weight or building muscle, you need to recognize the importance of your breakfast and set your alarm a little earlier.
Pre Workout maaltijd
The meal before your workout could be the most important meal of the day. Because this meal provides you with the fuel to train maximally. For this meal, it’s important to have proteins and carbohydrates in your bloodstream when your training starts. The glucose in your bloodstream from the carbohydrates will then be used for energy, while the amino acids from your proteins will protect your muscles from being burned catabolically during your training.
Many people don’t realize that training is somewhat catabolic. In fact, this is the most catabolic phase of the day. A well-composed meal before your workout will minimize this. This meal should be consumed 1.5 to 3 hours before your workout.
Post workout shake
Even with a solid pre-workout meal, the abundance of catabolic hormones during training is unavoidable. Cortisol will be present for a long time, even after your training. To quickly neutralize the amount of cortisol, a post-workout shake with high glycemic carbohydrates, such as dextrose, glucose, or maltodextrin, is the solution.
Proteins, and thus amino acids, are a requirement after every workout because it’s the only means to shift your body from a catabolic phase to an anabolic phase. The period after your workout is often referred to as the anabolic window, because the body maximally utilizes the nutrition you take in up to 2 hours after your workout. So it’s the best time to pamper your muscles.
Studies have shown that taking a protein shake immediately after your workout results in 25 times higher protein synthesis. This demonstrates how important it is to take a protein shake after your workout that is easily digestible.
Research has also shown that a high amount of amino acids in the bloodstream after training exhibits the highest protein synthesis. Higher than a steady amount of amino acids. This means that fast-digesting proteins promote muscle growth better than slow-digesting proteins. Therefore, after your workout, you should take whey proteins, as these are the fastest-digesting proteins. Whey protein should be the protein for after your workout.
Carbohydrates are almost as important as proteins in the post-workout shake. Carbohydrates cause your insulin levels to rise, and there is nothing better to lower your cortisol level than insulin. It is a standard fact that when your insulin peaks, your cortisol is at a low. In addition, insulin plays an important role in delivering the whey protein to the muscle cells.
Post training maaltijd
After your workout, you need a quickly digestible shake with whey proteins to lower your cortisol and convert this into muscle growth. Since the shake is digested quickly and works quickly, the protein synthesis will not last long. To sustain this process longer, you need a post-workout meal. This should be a complete meal, with proteins and carbohydrates and minimal fats. This will promote muscle growth by keeping protein synthesis longer and suppressing catabolism.
