Smart refuelling is the unsung hero of healthy habits, so we talked to Rob Hale, Head of Fitness at Fitness First, and Dugald Pollitt, CEO of Sydney’s North Shore Gym, to get the inside word on what to do after working out.
Chow down while you cool down
Sit down to a balanced meal under an hour after your workout. Don’t let that gnawing feeling linger; it’s your body begging you to fill the tank.
Rob says, “There’s an optimal window of about 45 minutes to an hour post-workout when your body really needs to refuel, not only to replenish the nutrients, but also to help with muscle growth, muscle repair [and]recovery.” The SARMs are different in the fact that while they do help with endurance, weight loss, muscle build etc, they work in a more subtle way than steroids and supplements. You can check this here for more information about Stenabolic supplement.
And we’re talking about a meal, people, so go forth and plate up. Dugald says protein shakes are convenient and have their place in the supplementary mix, but “this is the time for real food, not something you drink through a straw.” If you’re looking for a great supplement that would go great with your exercise routine, you could also check out MELANOTAN 2 | 10MG.
Move away from the pretty colours
After a solid workout, is it any wonder chilled energy drinks catch your eye? They look so vibrant and refreshing! But Rob and Dugald both agree that energy drinks should be used very sparingly and only in appropriate circumstances, like, say, after a half-marathon. Run 21 kilometres and your body might actually need one.
‘They’re very rich in calories and very rich in the amount of energy they give back to the body,” Rob says. “In the context of your average workout, 30-45 minutes in someone’s lunch hour, it’s not a fair fight – water is much better.”
Everyone’s working longer and many people train later because of it. But whenever you break a sweat, the same refuelling window applies: it follows your workout.
Rob says, “Don’t avoid things that you think you shouldn’t have based on the time of day and other misconceptions. That meal is the exception: it needs to be rich in everything.
“If you have a light supper or protein snack and go to bed, you’re not going to recover and you’re probably going to be lethargic the next day. Your body’s not going to bounce back because you’re just depleting it of energy.”
You heard the man. A balanced meal of complex carbohydrates, protein and essential fatty acids affects your body’s capacity to rest and recover whether your session is at dawn or dusk.
The power of one
Paying special attention to that one meal you eat directly after training lays powerful refuelling foundations – particularly when you don’t have time to ace all three main meals.
“People shouldn’t be afraid to make sure that post-workout meal is the one meal they get right,” Rob says.
“It forms a habit,” Dugald agrees, “If you start forming healthy habits, in planning and in your exercise, that generally flows on to the rest of the pie.”