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Tag Archives: post-workout nutrition

  • What are the benefits of glutamine supplementation?

    Glutamine is the most abundant amino acid within the the human body. It assists with recovery and protein synthesis (an important process in building muscle). It also assists in the regulation of fuel production from protein, carbohydrate and fat nutrients. Furthermore, Glutamine plays a very important role in maintaining a healthy immune system, central nervous system, metabolism and cellular repair.

    Whilst glutamine is a non-essential amino acid (meaning that our bodies can synthesise it independently), following intense bouts of exercise, the body cannot create glutamine at the required rate for optimal recovery.

    Due to the numerous benefits of glutamine supplementation, it is widely believed that such a strategy is very important for pre- and post-workout nutrition.

    Also, I have previously answered another similar question which provides some information on this topic:

    Why would you add L-Glutamine to your protein shake?

  • After a very intense initial workout, I was nauseous and shaking. Should I eat carbs? Won't this cause fat gain?

    Ouch!  Sounds like you had a pretty tough workout!

    Often if you push your body too hard, it can react quite adversely - typically if your body isn't used to the physical stress it has been placed under.  Whilst intensity is an excellent tool to stimulate changes in your body, if you do have limited recent exercise experience and conditioning, it is often wise to slowly build up intensity levels so your body has time to adjust.

    Post workout nutrition is absolutely vital - particularly following an intense workout.  Your body has reacted in this way for a reason - it is run down and needs to recover.  Recovery is greatly assisted through protein, carbohydrate and fat intake (at the correct times).  Recovery is also encouraged by physical, stress-free rest.

    A high glycemic index (GI) means that the carbohydrates will get absorbed into your system extremely quickly.  This is very important after your workout - essentially you want nutrients back into your system ASAP so your body has a chance to recuperate.  There have been countless studies on post-workout nutrition and the benefits of high glycemic index carbohydrates with regards to recovery.

    And I wouldn't be too concerned with fat gain following your workout.  Within approximately 2 hours from the completion of your workout, your body "soaks up" carbohydrates for storage within your muscle cells.  This is part of the recovery process.  Exercise is the catalyst for these flood gates to open up.  We store carbohydrates as glycogen in our muscles - a form of fuel required in order to provide energy for exercise.  The body will only convert macronutrients (ie. protein/carbohydrates/fat) into adipose tissue (ie. the fat you see) when there is a surplus of unneeded calories going into your body.  Following your intense workout, your body is in a significant caloric deficit.

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