Has anyone ever asked you what sort of post-workout nutritional regimen you have?  Well, we’re big on all around fitness here at Exercises for Love Handles.

So if you have ever answered this in the negative then you are in the wrong! Did you know that up to 50% of the hard work you just put in at the gym is being tossed out the window if you don’t have the right post-workout nutrition regime?

Most of us know that exercising helps break down carbs for use as energy. It also breaks down muscle. This is what helps to build the muscle up. After exercising your body is set to get the most nutrients possible out of anything you eat. Ideally you will want to make sure it is the right nutrients going in.

For about four hours after your workout your body is in a state to get the maximum effect possible from proper nutrition.

This is where the “Four Hour Window”  comes in.

Haven’t you ever had a quick snack after running? Remember how good it tasted and how much better you felt? Proper post-workout nutrition can help your metabolism stay boosted as well as helping you build muscle mass much more quickly.

So, just what is it that you have to look forward to if you don’t eat? Trust me, it is not pretty.

Imagine the muscle in the undamaged areas being broken down for use as repair material for the damaged portions. This leads to an overall net muscle loss.

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The hormone cortisol (a so called stress hormone) is responsible for speeding up this process. These hormones are produced during the workout due to the stress your body is facing. This is a natural reaction but it can put a halt to the good your workout was doing. So can cortisol be controlled? Yes, if you eat as soon as possible after the workout.

Does it matter exactly what you eat in order to get the best results possible. This means you should look for foods with good proteins and carbohydrates. These will help you to recover much more quickly.

As far as protein is concerned you should try to take some in within a few moments of finishing your workout. Perhaps the easiest method for this is using some sort of protein powder such as whey. In a pinch you can always turn to milk for a pick me up.

Protein acts as a building block and gives your muscles the blocks they need to build them up. A word of caution, never drink protein or take it in before your workout. It can sit in your stomach and lead to bloating. For most people the best ideal amount to take in is between 30 and 40 grams.

Carbohydrates are a bit more different. It takes about 60 to 100 grams of them to help re-energize your body. It is best to let your body do this immediately following your routine. You must grab this advantage promptly.

Here are a few healthy carbs that you can include in your post-workout nutritional regimen.

• Juice
• Sports Drinks
• Fruits

Healthy Proteins include:

• Soy Products
• Lean Meats
• Eggs
• Milk

Another great snack is yogurt. Yogurt actually contains calcium, carbohydrates and protein as well.

For your post-workout meal you should wait for one hour after the workout. You can then take in a decent amount of protein, carbohydrates and other minerals and vitamins. This will give your body time to rest and cool down from your exercise routine.

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There is no way you can deny the importance of good post-workout nutrition. Only applying the right sorts of building materials can a home be built. You body is no exception. Give your body what it needs and you’ll start seeing the results!