What is the relationship between sugars, proteins and muscle building?

Question

Lately I've been working out and I read somewhere that it's good for your muscles and helps them heal if you eat protein or some sugars after a workout. Is this true? For example after my morning workout (20-30mins) I have my breakfast which usually consists of a glass of orange juice, a bowl of cheerios with skim milk, and now a protein bar.

Answer 1

Building muscles is kind of like building a house. You need wood (protein) for the making the actual structure of the house, but you also need people (sugars) as the energy to put the wood together to form the house.

Your muscles need protein to build themselves and keep themselves strong. Your body needs the sugar to utilize the protein to build the muscle. I hope this makes sense.

Your breakfast sounds good, but you might want find more natural forms of protein to incorporate into your diet rather then spending your money on supplements such as protein bars. Maybe a glass of OJ along with a whole grain waffle smeared with some all natural, sugar free peanut butter? You want your sugars to be from natural sources such as fruits, vegetables and whole grains. You also should be getting most, if not all, of your protein from natural sources such as chicken and fish, peanut butter, and some beef. You also need healthy fats from foods like peanut butter, olive oil, nuts and seeds. A great after-workout snack is apple slices with peanut butter.

Here are some links to get you started for proper eating for workouts. Don't be swayed by the word 'diet'. It's more of a lifestyle that will help you to get the results you want.

http://www.eatcleandiet.com/

http://www.cleaneatingmag.com/

Answer 2

hi.

YES, this is right nutrition after training.

If you like sugar rich foods ear them after training - this is the best time.

Why?

After training your liver is empty (there are no carbohydrates stored into it).

This condition is known as "carbohydrates window". This means that your body needs fast energy source.

Sweet foods are fast energy source (carbos from them turn to glucose for 15 to 45 min - which is great for your muscles).

Another carbohydrates window you have after sleep time.

About protein.

You also need fast protein. No protein from food is fast. Here you need whey protein, protein bar or amino acids. (whey protein is fast - deliver building stuff for 20 min).

This is what you need to do. And as I see you make it right, so good luck.

More about carbos you can read below: