Category: Blog

Post-Exercise Nutrition: Are You Eating for Results?


Post-workout nutrition can be a bit of a complicated topic. Some research studies say that you should have your meal/shake immediately after your workout. Other studies say that you have a 45-minute window. And other studies say that you can refuel any time within 2 hours.

And that’s just talking about nutrition timing, let alone what you should be including in your post-workout meal!

To make it easier for you, here are a summary of the post-workout nutrition “rules” that will help you get the most from your training.

Why is Post-Workout Nutrition So Important?

Post Workout Nutrition is simply the nutrition that you give your body after training. It has 3 specific, and very important, purposes:

1. Refill glycogen levels (your energy stores)

2. Reduce protein breakdown (increase muscle size/quality)

3. Increase protein synthesis (repair any damage caused by the workout)

Optimum post-workout nutrition can therefore re-energize your muscles, enhance the recovery process for reduced incidence of injury, and improve your performance in subsequent workouts.

Yes, what you eat post-workout is a big deal!

Forcing Your Muscles to Get Bigger and Stronger

The process of working out is simple. You’re breaking down the muscles and then repairing them so that they are stronger and bigger than what they were before the workout.

This process happens through the breakdown of old, damaged proteins (called Protein advocare 24 day challenge photos Breakdown) and the build-up of new ones (called Protein Synthesis). This process of breakdown and build up is called Protein Turnover.

As I’m sure you can imagine, during a workout there is more of a breaking down of proteins rather than building up of proteins. Every muscle-up or human flag you perform actually breaks down your muscles a little further, which represents an opportunity to build them back up, bigger and stronger.

This muscle growth (called Muscle Hypertrophy) occurs when Protein Synthesis outpaces Protein Breakdown.

The protein breakdown process happens during the workout and the process of protein synthesis happens through many things post-workout, one of these being your nutritional choices.

Multiple studies have shown that with correct post-workout nutrition, protein synthesis is stimulated and protein breakdown is suppressed, which is why this topic is so important!

However, simply eating more protein is not the answer. (Fellas, put down that scoop of protein for just a minute!)

I’m sure you’ve experienced this feeling: You’ve just finished a tough workout — your muscles are pumped and your endorphins are flowing. But your body feels exhausted.

This is a sign that your body’s stored carbohydrates (glycogen levels) are significantly depleted. Glycogen is basically sugar (i.e., carbohydrates) that’s stored in your muscles as an easily-accessible form of energy. Once it’s depleted, it takes time and nutrition to build it back up.

This is why it’s so important to get a combination of protein AND carbohydrates after your exercise sessions.

Now, you can definitely eat a meal of chicken breast and brown rice after an exercise session, however whole food meals aren’t necessarily the most beneficial choice.

What? Aren’t whole foods are supposed to be the pinnacle of proper nutrition?

This may be true in most cases (a whole food diet is great!), but post-workout there are two reasons why things are different:

1. Whole foods take longer to digest — and after a workout you want the nutrients delivered as quickly as possible to your muscles

2. Some people don’t have the appetite immediately after training, therefore eating whole foods isn’t desirable

This is when liquid forms of nutrition (i.e. shakes and smoothies) come into play.

With intense workouts, I suggest you start by taking 30 grams of carbohydrates and 15 grams of protein per hour of workout time. So, if you make it through a 2-hour workout, your post-exercise meal will include at least 60 grams of carbs and 30 grams of protein.

This applies primarily to workouts focused on building muscle. Exercisers who are looking to lose 10 pounds or more don’t need to be as concerned with carbohydrate:protein ratios as they do with their overall calorie intake. Achieving a modest calorie deficit should be their overall nutritional goal.

Try these 4 simple smoothies that provide the protein and carbs your muscles are looking for post-workout:

When Should You Eat?

You now know that getting the right type of post-workout nutrition will aid your body in enhancing Protein Synthesis, ultimately leading to a leaner, stronger you. But when should you eat these perfect meals?

This concept has many names: Some call it the “window of opportunity,” some call it the “golden hour.”

In simple terms, studies have shown that there is a time window during which your body is geared to accept nutrients that will inspire muscle repair, muscle growth and muscle strength.

This window “opens” immediately after your workout and closes sometime 1-2 hours later.

If your body receives the correct nutrients during this window of opportunity, you’ll receive the maximum benefits because your muscles are literally primed to devour any nutrients you send their way.

On the other hand, if your body doesn’t receive the correct nutrition during this window, even if it’s only an hour after the window “closes,” you run the risk of decreased muscle glycogen stores and inhibited protein synthesis.

In other words, you won’t maximize the muscle gains you could have achieved. So, work hard and then eat (or drink) up!

Motorola Solutions Delivers New Mobile Computer Solution to Yodel, to Enhance Operations and Improve Service Delivery


Lifecycle Management (MLM) from Motorola

Solutions, Inc. (NYSE: MSI) is setting a new standard for

optimizing the performance of business-critical mobile device

environments. The service is aimed at companies that want to use mobile

devices to transform their business operations.


one of the United Kingdom’s leading parcel carriers, is working with

Motorola to ensure its device portfolio supports its goal of delivering

market leading service. With a workforce of up to 16,000, Yodel delivers

around 135-million parcels per year on behalf of the UK’s top retailers,

both into stores and direct to consumers.

The company uses handheld mobile devices including Motorola Solution’s MC67,


and RS507

to scan parcels, give its drivers how to become an advocare distributor delivery instructions and capture

customer signatures. Mobile technology is crucial to the delivery

process with individual parcels being scanned at various stages in order

to provide accurate tracking for Yodel’s clients and their customers.

Its alliance with Motorola gives Yodel a comprehensive managed solution

allowing full visibility of its 8,000 mobile devices and 12,000 seasonal

devices, ensuring its workforce is well equipped to provide an effective

and efficient service. Motorola’s MLM solution has allowed Yodel to cut

deliveries confirmed on paper in half compared to previous years while

reducing data latency issues by more than 50%.

The MLM solution helps ensure the successful introduction of mobile

device technologies across an enterprise by speeding rollout and

providing operational support for mobile device and application

planning. MLM also supports deployment, management, service desk,

repairs, reporting and analysis. Performance is governed by

customer-specific service-level agreements and clients will have

visibility to all operations and performance measures through the

Mobility Lifecycle Management Portal, a customizable browser-based

reporting and analysis tool.


Yodel is currently operating from more than 60 locations, delivering

more than 135-million parcels per year on behalf of more than 1,500

clients, with a focus on retail.

The MLM service builds on Motorola’s global leadership in mission- and

business-critical communications by providing agnostic lifecycle

management across Windows® Mobile, Apple® iOS and Android®-based

operating systems from a wide variety of device manufacturers.

A fully managed service, MLM improves operational capability, making

it easy to scale to meet changing business needs and reduce

operational risk through specialized service delivery and logistical



Gary Aitkenhead, services vice president, Motorola Solutions Europe &


“Motorola Solutions is extremely pleased to be working with Yodel on

delivering our Mobility Lifecycle Management service. We believe that a

combination of Motorola devices with our professional services and the

ability to monitor and configure devices with real-time visibility will

revolutionize Yodel’s operations and enable the company to consolidate

and grow its position in the UK delivery market.”

Dick Stead, executive chairman, Yodel

“The real driver behind logistics isn’t vehicles, but technology. Our

alliance with Motorola Solutions provides us with a one stop solution to

managing our estate and future proofing our business.”


Website: Motorola

Solutions Global Solutions and Services

Website: Yodel

Video: Mobility

Lifecycle Management

White Paper: Build

a Mobile Device Environment for Innovation

Blog: It’s

Time to Redefine Mobile Device Management

Facebook: Motorola


Twitter: Motorola


About Motorola Solutions

Motorola Solutions is a leading provider of mission-critical

communication solutions and services for enterprise and government

customers. Through leading-edge innovation and communications

technology, it is a global leader that enables its customers to be their

best in the moments that matter. Motorola Solutions trades on the New

York Stock Exchange under the ticker “MSI.” To learn more, visit

For ongoing news, please visit our newsroom

or subscribe to our news


About Yodel

Yodel is the UK’s leading parcel carrier, offering the widest range of

service options.

The company handles over 135 million parcels every year.

It has approximately 1,500 clients and a relationship with 80 per cent

of the UK’s top retailers.

Yodel is headquartered in Hatfield and has over 60 locations across

the UK, including three central sorts and over 50 service centers.

Yodel offers a range of services to meet the needs of its clients and

their customers:

Yodel Home and Yodel Business – two van-based networks with

service centre based drivers

Yodel Neighborhood – a neighborhood courier service offering

extended delivery hours

Yodel World – international service

CollectPlus – Yodel’s joint venture with PayPoint, which allows

consumers to collect, return or send parcels from their local

convenience store, newsagent or petrol station. The service

currently has over 260 retail clients and is available in over

5,500 locations across the UK.

YodelDirect – Yodel’s door-to-door consumer parcel service, ideal

for online marketplace sellers and SMEs

Arrow XL – Through its sister company Yodel also offers a two man

service for white goods and large items up to 120kg.


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their respective owners. ©2014 Motorola Solutions, Inc. All rights