Because high - intensity intervals are hugely anaerobic, your body consumes oxygen — and, therefore, energy — at a much higher rate for
many hours after your workout.
When it comes to carbohydrates, it's a good strategy to consume them first thing in the morning and couple
of hours after your workout session.
One study demonstrated this when they found that exercise involving 100 % intensity intervals led to elevated fat burning for a full 24 - hours after a workout [2].
A great study done in 2010 indicated that drinking fat - free milk immediately after whole - body resistance training and again one
hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover.
One study from Baylor University proved that consuming whey protein one hour before and one
hour after the workout leads to the greatest mass and strength gains, while another group of researchers in Minnesota found that whey protein intake is associated to a significant loss of body fat.
In fact, people who sipped coffee with their carby, post-workout snack had 66 % more muscle glycogen four
hours after their workout relative to those who only ate a snack.
If you've eaten a normal meal several hours before your workout, your insulin, amino acid, and glucose levels are still going to be high
several hours after the workout.
This recovery deficit will keep your metabolism higher than normal for a
few hours after the workout is complete, making HIIT a highly efficient calorie - and - fat - burning way to work out.
«When you do weight - bearing exercises, you start revving up your metabolism and it keeps burning for
many hours after your workout,» «That's because after each strength workout, your muscles need energy to repair their fibers» says Wayne Westcott, PhD, director of fitness research at Quincy College.
So your exercises are short, and you don't burn so many calories while you are doing a set or two, but your body continues to burn calories even in the next couple
of hours after your workout has been completed.
In addition to carbs, she recommends adding 20 grams of protein (one to three
hours after a workout) «since protein helps to reduce delayed onset muscle soreness in athletes who achieve muscle failure (infamously seen in bodybuilders).»
Boosts metabolic rate for 24
hours after each workout.
This can last for days and allows your body to burn calories for up to 42
hours after the workout.
But, the second type of cardio, HIIT (high - intensity interval training), actually burns fat for up to 24
hours after your workout.
Actually if you don't consume protein and carbs during the first two
hours after the workout, glycogen synthesis and protein synthesis will be reduced by about 50 percent.
Solution: There have been many studies partially denying the benefits of using the «anabolic window» one
hour after your workout, it still wouldn't hurt to replenish your body's needs with fast digesting whey protein and carbs.
High intensity exercise prompts your body to condition itself for max performance by burning your body's stores of sugar and fat for up to 36
hours after your workout.
Doing full body, heavy workouts not only will make you gasp for air, it will also increase your metabolism and help you burn fat
hours after the workout is over.
Protein synthesis stays elevated for about 24
hours after a workout, and when you train the same muscle group again the next day, this process extends even further.
BUT Lifting weights gives you a metabolic spike for
an hour after a workout because your body is trying hard to help your muscles recover.
«Your muscles repair and strengthen during
the hours after the workout,» says Cris Dobrosielski, a spokesperson for ACE.
It doesn't have to be done right after the end of the workout if that's not convenient for you but to make full use of the effectiveness of this method try to do it within
an hour after each workout.
If you don't have the time to eat a solid post-workout meal, make sure to pack a ready - to - drink shake containing both fast - digesting carbs and protein that you can consume as soon as you finish training or within
an hour after the workout.
Studies show that strength training can keep your metabolism high up to 38
hours after the workout, which doesn't apply to cardio.
Namely, a 2003 study from Norway discovered that lifting heavy weights as opposed to moderate and light weights created a more intense, longer EPOC effect, while another study have found that a smartly - designed strength program can keep your metabolism elevated for up to 38
hours after the workout!
«We need to remember that the process of recovery continues for a good 12
hours after a workout, and therefore your protein and nutrient intake needs to reflect that,» says Reynolds.
The slow burning carbs like oats and yams are best consumed within 6
hours after workout.
On the other hand, simple carbs also need to be a part of your post-workout meal which should be consumed within half
an hour after your workout.
DOMS (delayed onset muscle soreness) usually occurs 48
hours after a workout.
Within two
hours after a workout, it is desirable to exclude anything that contains caffeine: coffee, tea, cocoa all contain caffeine.
However, in the next 28
hours after the workout, both groups experienced similar lasting elevations in muscle protein synthesis rates without any significant differences.
High reps maybe help you burn more calories while you work out, but training with heavy weights speeds up your metabolism and helps you burn more calories even 24
hours after your workout is done.