Solid food vs. liquid nutrition - which are better after a workout?
Friday, August 18th, 2006One question I often get from new clients concerns the post workout shake. A lot of athletes, especially women in the bodybuilding and fitness industry, still consume solid food after a training session as their “recovery nutrition”. When I hand them a nutritional program with a personalized post workout shake, the usual respond is; “Is that really necessary? Can’t I have a fruit or a sandwich instead when I get home?”
As I’ve written before, it’s crucial that you get carbs and protein immediately following a workout if you want to gain muscle mass and/or recover from the exercise. A liquid shake are palatable, easy and quick to consume, and can easily provide all the nutrition you need at this vital time. Since this shake should be made of whey protein and high-glycemic carbs like maltodextrin or Vitargo, it’s also absorbed much faster than solid food; usually within 30 to 60 minutes. Whole solid foods may take two to three hours to absorb and fully affect the muscle; thus missing the critical forty-five minute metabolic window.
The sooner your post recovery nutrition gets to the muscles, the better your chances are for recovery and muscle building. Waiting until you get home, or consuming solid foods won’t cut it. If you’ve busted your ass in the gym, make sure you get the most out of it. Don’t neglect the power of liquid post workout nutrition.
More on recovery (previous blog-posts):
My favorite show, by far, is back on the air again; season 4 of The Ultimate Fighter (TUF) premiered last night after a two-hour warm-up in the form of Ultimate Fight Night VI.
