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8 tips to spring into that summer body (slideshow)
6. Don’t blow your nutrition timing
How you fuel after exercise also either positively or negatively impacts your muscle. Post-exercise meals high in protein with minimal carbohydrates supported more positive hormone response. Ingesting too many carbs post-exercise negates positive hormone change in growth hormone and testosterone, both necessary for lean muscle production. If you’re older, consider waiting an hour after vigorous exercise and bumping your protein intake a bit. There’s a blunting effect after exercise that prevents you from using that protein, and older adults don’t synthesize protein as well so it takes a little more.
Example: Remember our friend Susan? Say she plans her workouts after work. Once she’s back home she prepares dinner. If she’s timing things right she’ll be enjoying a high-quality protein meal at the perfect time for her body to process protein. She may want to jump in the shower before she heads to the kitchen to prepare a quick meal so she can optimize the benefit of the walk for her muscles and summer body.
