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At one time, the post-workout meal was considered the most important meal of the day. Termed by some as the ‘anabolic window’, this post-workout time frame was considered the best time to replenish lost nutrients from a hard workout, including muscle glycogen and amino acids. Restoring these nutrients helped spark protein synthesis and glycogen replenishment. However, most research on post-workout nutrition was performed in a fasted state, meaning that the muscles were depleted and ready to soak up any and all nutrients you feed them. The reality is, post-workout nutrition is more likely dependent on the intensity of your workout, how well you metabolize the food you eat and whether or not you ate prior to your workout.

So where does that leave post-workout nutrition? If you gave it your all during your workouts, depletion of nutrients has occurred, as has muscle tearing and inflammation. Accelerating the post-workout recovery process is still important to ensure you get back in the gym sooner. Here are 4 types of foods to eat to post-workout to speed your recovery.


If your activity level was high during your workout, then you no doubt burned through plenty of your muscle glycogen. Providing your body with high glycemic carbs, also known as simple carbs, is the best way to replenish lost muscle glycogen. Carbs that are high in sugar, raise blood sugar causing the release of insulin. Insulin is an anabolic shuttling hormone that’s one job is to move sugar, and other nutrients including aminos to the muscle cells where they can be stored or utilized. Insulin’s anabolic response also shuts down catabolic hormones that can reduce the recovery process. Foods like high glycemic fruits and starchy vegetables are a great option for restoring lost energy, not only do they provide plenty of carbs, but they are also nutrient rich, providing vitamins, minerals, nitrates and antioxidants that can help assist in recovery. Reach for a potato; one medium potato delivers 37 g of carbs, 5 g of fiber, along with 70% of your daily value of the antioxidant vitamin C.


After a workout it’s best to avoid proteins that are harder to digest, or take longer to absorb. Skip over steak, and heavier dairy proteins like cottage cheese.   Instead, reach for a protein that is fast digesting and provides a high amount of BCAA. Whey protein isolate or hydrolysate are both super fast digesting and contain a full complement of the amino acids needed to activate protein synthesis. Not a fan of protein powders? Reach for eggs, or even a glass of low fat milk. Both of these proteins are considered highly bioavailable, meaning that they deliver all the essential aminos your muscles need, and that they are fully absorbed and utilized by the body unlike other proteins.


Post-workout, the inflammatory response occurs as a result of a hard workout. Inflammation can result in muscle soreness, joint soreness, but also elevations in catabolic hormones such as cortisol that can breakdown muscle and inhibit a full recovery. A diet rich in omega-3 fatty acids has been shown to reduce acute post-workout inflammation, but also the effects of chronic inflammation significantly. Fatty acids can help reduce oxidative stress and reduce the inflammatory by-products of exercise that can occur in the muscle and joints. Under normal conditions of recovery, the body’s inflammatory response is necessary, it helps facilitate recovery, but if you are in the gym daily, lifting hard, that response starts to breakdown. With chronic inflammation, the body has a harder time to recover, the molecules the body releases to assist in the inflammatory response start to become less available, resulting in a slower recovery. One of the best ways to help restore the body’s inflammatory response is by upping intake of omega-3 fatty acid, and one of the best sources is fish. Choose fresh water fish such as salmon, which delivers


Antioxidant rich foods such as dark berries can help reduce exercise induced muscle damage brought on by oxidative stress and inflammation. In one study, where participants were given a blueberry smoothie prior to and after exercise, accelerated recovery of muscle strength. A faster rate of decrease in oxidative stress was seen in the group who were given the blueberry smoothie. At 36-hours post exercise the results were significant, showing increased antioxidant capacity. Blueberry’s active compounds include anthocyanin and polyphenolic compounds that are common in many berry fruits. These compounds are thought to reduce oxidative stress and inflammation. Not a fan of blueberries? Reach for raspberries, or blackberries that also boast these beneficial compounds. Add them to a post-workout shake, toss in your oatmeal or even a salad.


Aragon A, Schoenfeld BJ. Nutrient timing revisted: is there a post-exercise anabolic window. JISSN. 2013. 10: 5.

James MJ, Gibson RA, Cleland LG. Dietary polyunsaturated fatty acids and inflammatory mediator production. Am J Clin Nutr. 2000 Jan;71(1 Suppl):343S-8S.

Ivy J. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. JISSN. 2004. 3:131-138

McLeay Y, et al. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. JISSN. 2012. 9: 19.

Serhan CN, Chiang N, Van Dyke TE. Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediators. Nat Rev Immunol. 2008 May;8(5):349-61.




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By: Lauren Jacobsen
Title: 4 Foods For Post-Workout Growth & Recovery
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Published Date: Fri, 04 Dec 2020 12:30:22 +0000

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Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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Instagram @marclobliner

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Panatta Super Rowing Page 1

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