{"id":19983,"date":"2019-06-24T13:12:54","date_gmt":"2019-06-24T17:12:54","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=19983"},"modified":"2019-06-24T13:13:00","modified_gmt":"2019-06-24T17:13:00","slug":"post-workout-re-fuel-window","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/post-workout-re-fuel-window\/","title":{"rendered":"Do This One Simple Thing to Get More from Your Workout"},"content":{"rendered":"\n

You got your workout in\u2014check! Now what\u2019s next? Your post-workout recovery routine is an important part of making the most out of all your hard work. Naturally, all the things we should <\/em>do to keep our muscles healthy and prevent injury\u2014cooling down, stretching, foam rolling\u2014often get forgotten because we have to get on with our busy lives. Regardless of how you cool down, making post-workout nutrition a priority may be the key to seeing your best results. <\/p>\n\n\n\n

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The “Re-Fuel” Window<\/h2>\n\n\n\n

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the \u201crefuel\u201d or \u201canabolic window.\u201d The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn\u2019t getting energy from food\u2014we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don\u2019t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you\u2019re ready. These guys hate being alone, so they huddle together and call their new group \u201cglycogen.\u201d Then, when you do end up needing a boost of energy\u2014to crush your next camp, for example\u2014the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen \u201cstorage facility\u201d empty. Our job is to fill that storage container back up, which requires protein<\/a> and carbohydrates.<\/p>\n\n\n\n

Not every\nworkout is created equal\u2014even Burn Boot Camp\u2019s weekly protocol balances\nstrength and high-intensity cardio days. That being said, it is something\nto consider when choosing your post-workout fuel. After an intense\nworkout, you want to make sure to get protein<\/a> and <\/em>carbs with foods\nlike smoothies<\/a> or an apple and peanut butter. If you\nneed inspiration, check out these recipes: <\/p>\n\n\n\n

\nhttps:\/\/burnbootcamp.com\/chocolate-afterburn-protein-iced-mocha%ef%bb%bf\/\n<\/div><\/figure>\n\n\n\n
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Pina Colada Protein Smoothie with Vanilla AfterBurn<\/a><\/blockquote>