Have you ever heard someone say that you need post-workout carbs to replenish your glycogen stores? Or protein to stimulate muscle protein synthesis?
They’re not entirely wrong. But how you get these things can make a big impact on your overall health and how well you recover in between workouts.
Growth and performance improve during rest. The process that your body goes through after a workout is what we call anabolic. That means it’s building, repairing, and restoring function and fuel so that your body can meet the demands of the lifestyle you are creating for it.
Let’s look at the two main components of metabolism and recovery: fuel and muscle.
Fuel and the creation of glycogen
If you are following a ketogenic lifestyle, then the fat you eat and the fat stored in your body actually contribute to the creation of glycogen. You can get the details of how this works in my book The Ultimate Ketogenic Fitness Book. Being fat-adapted allows your body to replenish glycogen without you needing to eat a lot of carbs.
In fact, eating carbs increases oxidative stress and inflammation, making recovery slower and less effective. This is why many people are sore for long periods of time after a workout and can only work out a couple of times a week. You don’t need to eat carbs to work out or recover.
Protein for building muscle
We all know that the number one thing you need for building muscle is protein. After a workout, you need to have protein in your system in order to repair muscle fiber and add lean mass.
The cool thing is that protein takes a while to digest. As long as you eat enough throughout the day, you will always have protein available to be used as needed. There is no upper limit on how much you can eat. Fill your belly and be happy.
The “anabolic window” of muscle protein synthesis takes place up to 48 hours after a workout. This is plenty of time for you to get adequate protein. There is no urgent need to slam a shake or eat a meal right after your workout. Do what’s best for your schedule and routine.
Still wondering what to eat after a workout? If you’re looking for a shake that has over 20 g. of protein per serving, then check out Keto Chow! Keto Chow not only provides you with the protein needed to recover after a workout, it also has 1/3 of your daily recommended fiber, vitamins and minerals. Choose from over 30 flavors!
In conclusion
The best thing you can do to optimize your recovery is about what you don’t eat more than what you do. Focus on food and activity that will enhance your recovery processes.
