Learning how to time nutrients can have a dramatic impact on your results in and out of the gym. Having the right kind and amount of nutrients will insure that you achieve maximum recovery post workout.
After your workout, event or game, you should aim for a carbs-to-protein ratio of 2:1 within 15-60 minutes for optimal restoration. Depending on your fitness levels and goals this “post-workout window” can increase up to 3-4 hours.
The more advanced the trainee, the shorter the anabolic window. This would be someone who workouts 4-7 days per week at a high intensity, focused on performance or building lean tissue. This will also depend on if the trainee capitalized on “peri-workout” nutrition.
For the beginner trainee who’s looking to lose weight and working their way up to 5 hours of activity per week could wait up to a maximum of 3-4 hours post workout. This is because they’ll be more focused on learning what to eat and probably just getting used to increasing their meal frequency.
Try playing with a 2:1 ratio of carbs-to-protein post workout and see if you notice the difference during your next workout. In my next post I’ll talk about how much protein you need specifically for you.
Best of health,