Workout complete. Your muscles have done the hard work, and you’re feeling ripped. Now it’s time to put the right stuff in them, but what do your muscles need to reach their potential?
We’ll talk you through what your muscles need after a workout, starting with our favourite, protein.
The general rule when it comes to how much protein you should eat, is a minimum of 25 grams of protein, for optimal protein synthesis. That’s one bag of BEEFit. But for those whose primary goal is to build muscle and build strength, this can be much higher. You need proteins in order to build muscle.
Great sources of protein include:
Lean red meat, like biltong, steak, venison etc.
Eggs, especially egg whites.
Fish, like tuna, salmon, mackerel, swordfish etc.
Poultry breast, from chicken, turkey
Dairy, milk, cheese, yoghurt, etc.
Protein Digestibility Corrected Amino Acid Score (PDCAAS)
The PDCAAS measures how well different proteins are digested by the body, based on the solubility of the amino acids in the protein. Here’s a breakdown of common proteins by their rounded PDCAAS score:
1.0: Egg White, whey, casein
0.9: Beef, soybeans
0.7: Black beans, chickpeas
0.5: Cereals, peanuts
Creatine is an organic acid that helps the recovery rate of muscle cells, and increases the body’s ability to produce energy rapidly. This means your muscles are able to do extra reps, and more reps equal more growth.
“Each time you eat 100g of biltong, you take in as much creatine as what sports people use per day," says Prof Tim Noakes, head of the South African Sports Science Institute. He also said that biltong is the safer way to take the substance.
Dehydration can mean poor muscle recovery; so make sure you drink lots of water throughout the day. The recommended daily amount of water for men is 3 litres, and 2.2 litres for woman. Remember don’t wait until your thirsty. Instead, keep a steady supply of water going through your body throughout the day.
Always eat breakfast
Aside from your post-workout meal, breakfast is probably the most important meal of the day. Eating breakfast packed with protein, complex carbohydrates and fibre will get your metabolism going. Remember, eat breakfast like a king.
Protein: a biltong omelette is the ultimate start to the day.
Complex carbohydrates: bowl of porridge with banana. The banana is a good source of potassium and the complex carbohydrates in the oats will be broken down over a long period of time, preventing a spike in blood sugar levels.