It is the most asked question by people these days. In this time when body garages are closed that makes people work on them, but they are worried about their muscle gain. As they are not able to workout with the proper equipment. So how is it possible to build muscles after home workout? Your diet plays a major role in what you eat and how much you eat. It is very important to take a proper diet post workout just like you take pre-workout.
Why is it important to eat after a workout?
When you begin your workout your body starts using glycogen present in your body. Glycogen helps in producing energy in your body to hold up strong, so as you finish your workout the body feels tired as it loses the glycogen which was present in your body which can lead to break down the protein in your muscle. After that your body starts reproducing glycogen to gain some energy, but if you will have a proper diet after your workout then it will help in building it faster. This will also repair and rebuild the protein in your muscle. This will be done right if you will have the right mix in your diet and the major substances are Protein, Carbs and Fat. If your diet has these three elements then it will help in building your muscle faster.
It helps in repairing and rebuilding the muscle and protein is the major element that has to be present in your diet. As you exercise it automatically breaks down your muscle protein and it depends on how intense your workout was. Protein provides your body with a decent amount of amino acids that start the process of repairing and rebuilding muscle protein and the right amount of protein gives birth to new muscle tissue. The right amount of protein for your body is 0.14 – 0.23 grams of protein according to your body weight and you have to intake 0.3 – 0.5 grams per kilogram real soon after workout. It increases the ability to recover the body real quick after exercise.
It allows glycogen to recover soon after the workout. 0.5 – 0.7 grams/pound of protein of your weight should be consumed within half an hour of your workout. Carbs when mixed with protein and consumed at the same time gives the best result and increase which secrets good amounts of insulin and improves glycogen synthesis. The best way to consume both together is to take them in a ratio of 3:1. It is important for people who workout twice a day.
People think intaking fat in their diet will reduce the effect of carbs and protein on their body, but it is nothing like that. It was found in a recent study that 45% of energy our body gains from fats and it won’t affect the process of repairing glycogen. So it will only improve you muscle building if you take a little amount of fat in your meal.
Our regular diet does not give all essential nutrients, vitamins, minerals, and more. That’s why some people choose dietary products from the supplement store Wollongong or any nearby food store. These dietary products have all the nutrients that we need to build muscles and boost energy. So you can choose original supplements but very carefully from the authorized sellers.