It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.
These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.
Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.
Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.
After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.
However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.
3 Position Snatch
5 Complex Total Increase weight
3 x 3
5 Thruster @115/75
5 C2B Pull up