Bodybuilding Mistake #2 A lack of post-workout nutrition

Here is a link to a Natural Bodybuilding forum in which post-workout products and shakes are discussed, I found it very useful, both for research into this little article and for my own nutrition.

http://forums.bnbf.co.uk/viewtopic.php?t=3534&postdays=0&postorder=asc&start=0

I've noticed many people seem afraid to have food straight after a workout, this is a big mistake, a mistake many exercisers make.

During weight-training you are using ATP, stored in your muscles and used to fuel muscle contraction, delpeting the muscle towards exhaustion, so theoretically the best time, and most important time to aid recovery (therefore, theoretically, improve muscle size due to the enhanced recovery), I have a fruit salad as soon as I finish working out as this contains plenty of simple sugars, which (again in theory) helps the muscle utilise protein better to enhance growth and recovery, this is also an excellent time to have a supplement such as creatine monohydrate.

When you train a significant portion of the energy you burn will be from carbs, some will also be from fat, and very very little will be from protein, it is essential to replace these carbs, as the guys on the forum have suggested, I find 1g carbs per kg of bodyweight in the 30-40 minutes after a workout enhances my recovery immensely.

As a Natural Bodybuilder I also take BCAA's (branch chain amino acids) to boost my recovery. I haven't read any research on these supplements, but feel good while and after taking them, hopefully in a future article I will be able to go into some of the research to see what the studies say.

My post-workout nutrition comprises of:

• a Maximuscle protein shake, largely due to convieniance, not as I feel it is necessarily the best protein shake to have
• A large fruit salad
• Banana and cashew butter (providing some excellent fats)
• A handful of spinach if it's been a particularly brutal session (so after leg training essentially!)
• NRGFUEL 100% Pure BCAA & Glutamine
• 2 scoops Creatine Monohydrate

Breakdown

Maximuscle Promax RTD Amount Per Serving:Total Calories: 92
Protein: 23g
Total Carbohydrates: 0g
-Sugars: 0g
-Dietary Fibre: 0g
Fat: 0g
-Saturates: 0g
Sodium: <0.1mg
Sainsbury's Exotic Fruit Salad (380g):

FSA Traffic Lights Labeling:

		per 100g	per 380g
Cal		43kCal	163kcal
Fat		0.2g	0.8g
Sat Fat		Trace	Trace
Sugar		8.9g	34g
Salt		Trace

Banana

1 Medium Sized Banana

 

 2 Tablespoons of Cashew Butter
1tsp

 

Spinach

 

100% Pure BCAA & Glutamine

• 45kcals
• 10g Protein
• 1g CHO
• 0g Fat

Totals

• 600kcals
• 41g Protein (27.3% kcals)
• 71g Carbohydrate (47.3% kcals)
• 16.8g Fat  (25.2% kcals)

Conclusion
By the analysis of my post-workout nutrition, even I need slightly higher carbs straight after my workout (maybe another 10g or so). Replace what you have expended and boost your recovery, otherwise, in the long run, you will end up breaking more muscle down than you are building through your hours of toil, blood, sweat and tears spent in the gym.

CJK
Level 3 Personal Trainer
Kettlebell Instructor
Co-founder of C and J Fitness and Personal Training

Training to Inspire!