In bodybuilding and fitness we often talk about the post-workout meal, a meal that should allow you to refuel after a session of intense weight training.At generally consume within one hour after your workout to ensure your body a contribution in amino acids and carbohydrates.
The workout is the time when you destroy your muscles, you apply your muscle fibers during the effort and they end up with micro-lesions that they will take a few days to repair. So when your session ends it is important to revive the anabolism, ie the building muscle. Your muscle fibers are reconstituted and ideally strengthen and grow.
FOR MUSCULATION: WHEY + SUGARS?
The post-workout meal does not have to consist of a quick-digest Whey and simple carbohydrates, this is an old strategy with an "anabolic window" where proteins and sugars must be consumed. The reality is that your body already has available amino acids and carbohydrates that come from the meals preceding your workout. So this method is not mandatory, if you are used to using post-workout food supplements and it is more convenient for you not bother to change your habits so far!
WHAT SHOULD BE CONSUMED THEN?
Thus the post-workout meal may be a "normal" meal consisting of proteins and carbohydrates that can come from solid foods such as chicken, rice or fruits. You can of course replace the chicken with a whey shake but this is not essential, the effect will be the same. The main thing is to provide the body with proteins that it can break down into amino acids and that it can use quickly. Consume this meal in the hour after the session is enough, no need to run home to eat!
EXAMPLE OF POST WORKOUT MEALS
Here is the type of meal I usually eat after training:
150g of chicken
100g of basmati rice