The majority of people who regularly hit the gym know that protein drinks are the best thing to drink after a hard workout. This may not be the case. Many people don’t know exactly what post-workout nutrition is. A new study suggests that protein shakes may not be the best beverage to aid in muscle recovery following an intense workout session. Researchers at the University of Lincoln in the UK found that sports drinks with carbohydrate content are more effective than protein shakes for repairing muscles. This study was published by the Journal of Human Kinetics.
Researchers studied 30 men in the 20-30 age range. All participants had completed a resistance training program for a period of one year. The participants were divided into three different groups. After a tough resistance training session, each group was asked to drink a hydrolysate beverage, a flavoured drink of carbohydrate and a drink of milk.
Experts say that proper nutrition is better for muscle repair
After the session, subjects were again tested and the level of muscle soreness rated from zero to 200. The scale ranged from zero to 200. Zero meant “no muscle pain” and 200 was the worst possible level of soreness. Researchers asked subjects to perform a series strength and power assessments. For example, they were asked to jump as high as possible from a squatted stance.
The subjects’ muscle soreness was rated between 19 and 26 before the workout, which is a low rating. The subjects’ muscle soreness levels were reassessed 24 to 48 hours after their weight-lifting sessions. This time it was high, and most subjects scored over 90.
It’s important to note that recovery and soreness scores were the same for all groups. This means that recovery drinks like whey proteins or sports drinks had no added benefit.
Researchers have found that carbohydrates and proteins are necessary for muscle repair after intense strength training. This research shows that changing the type of protein consumed immediately after strength training has no impact on the recovery process or . A healthy diet is better for recovery of muscles. We must first know what post-workout nutrition is.
Eggs
They are essential for a quick recovery. These eggs contain all nine amino acids, the building blocks of proteins. They also contain branched-chain amino acids that reduce muscle damage. It is also important to eat the yolk, as it contains omega-3 fatty acid and vitamin D.
Coconut Water
It is rich in antioxidants and nutrients. It contains electrolytes such as potassium and magnesium. You must therefore include it in your post-workout nutrition. It is low in sodium. You must replace your sodium intake with something else.
Cherry Juice
Antioxidants help to prevent muscle damage. Simply buy cherries and juice them. The anthocyanins, flavonoids and antioxidants in cherries will aid you to recover from your workout.
Avocado
It is rich in monounsaturated fatty acids that help to repair muscle tissue and B vitamins which stimulate metabolism. It can be eaten like a veggie or blended like a fruit smoothie.
Sweet potatoes
It is a superfood that contains 26 grams of carbohydrate and vitamin A. It can replenish your glycogen. It is rich in fibre. After a hard workout, it will help you regain energy faster.