Approximately 60 - 90 minutes after consuming your post workout shake is a good time to capitalise on further fuelling your body to keep it in an anabolic state. This meal should be carb dominant but still contain high protein, this is to restore glycogen stores and keep you in a muscle building (anabolic state) for as long as possible to capitalise.
Everyone is combatting internal inflammation at some degree nearly all of the time. The body is in a constant battle to fight inflammation, neutralise acidity levels and have functionality and balance within the organs. All these things take effort and energy and cause stress, of which the effects have been covered. Training hard only makes matters worse, which makes recovery harder increasing stress in turn increasing inflammation further, it ends up a downward spiral. So it is important to aid the body in the fight against inflammation as much as possible via positive nutritional steps. There are several foods and supplements which do a great job of this,
Certain fish oils contain levels of DHA and EPA, they’re better known as the main components of Omega 3 fatty acids. Omega 3s are available all over and are very affordable, the reason for this is almost all have little health benefit because the quantity of EPA and DHA (in particular) is low. DHA in quantity is hard to come by, but its punching power in the battling with inflammation is impressive to say the least and taken daily a couple hours after training gives the system power to neutralise the attack. The fatty acid CLA is also a good tool to use to combat inflammation. Its worth noting that the mentioned fatty acids and oils also play a big part in the mobilisation of stored fat cells due to increasing insulin sensitivity, creating a positive environment for additional fat loss.
Reducing acidity levels within the body also greatly lowers internal stress. Acidity levels are measured on the PH scale. This is a scale of 1-14 with 1 being the most acidic, 7 being neutral and 14 being the most alkaline.
Here are some methods to combat acidity via nutrition
- Drink fresh lemons in water, inside the body lemon is an alkaline
- Mix Bicarbonate soda in liquid and drink, this significantly reduces stomach acidity
- Avoid Omega 6 fatty acids, they increase inflammation. Red meat is high in Omega 6 and so is most process food .
- Cider apple vinegar mixed in liquid has even better properties than lemon and works off the same neutralising principle and increases insulin sensitivity.