Here’s why…

• Glycogen is your body’s stored form of carbohydrate, mainly in muscles and the liver.

• During workouts, especially intense or long-duration ones, glycogen gets depleted.

• Starchy carbs like rice, potatoes, oats, and whole grains are rich in glucose, which your body converts back into glycogen.

Best practice

Combine carbs + protein post-workout

• Refill glycogen (carbs)

• Stimulate muscle repair/growth (protein)

• Enhance insulin response (helps shuttle nutrients into cells)

Example post-workout meal

• Protein: Eggs, Beef, Chicken, Pork, Fish etc..

• Carbs: Sweet potato, Pasta, Rice, Bread, Grains etc..

• Something acidic: Pineapple, Orange, Clementine, Tomatoes etc..

Is it possible for the human body to process 18-25g protein per hour?

Yes, it is possible for the human body to process 18–25 grams of protein per hour, but there’s a key distinction to make between:

Digestion & Absorption Rate (Processing)

• The body can digest and absorb up to ~8–10 grams of protein per hour for most proteins (like whey).

• However, this rate varies depending on:

  • Protein type (e.g., whey = fast, casein/meat = slow)

  • Meal composition (fats and fiber slow digestion)

  • Individual differences (body size, metabolism)

So if you consume 25g of protein in one meal, it doesn’t all get absorbed at once — it’s released gradually over several hours, and your body adjusts accordingly.

Utilization for Muscle Building (Muscle Protein Synthesis – MPS)

• The body can use ~20–40g of high-quality protein per meal to stimulate MPS, depending on your size, age, and training status.

  • Younger/smaller people: closer to 20–25g

  • Older/larger individuals: up to 40g or more

The rest is not wasted — it’s used for

• Hormone production

• Enzyme repair

• Organ/tissue function

• Or converted into energy if excess persists

Summary

• The body can handle 18–25g/hour if spread across multiple hours, depending on digestion speed.

• It can utilize 20–40g per meal for muscle-building.

• Any “extra” protein isn’t wasted — it’s just used differently.

Here’s why it works

1. Fiber slows digestion:

   • Vegetables like broccoli, spinach, cauliflower, lettuce, cucumber, etc., contain soluble and insoluble fiber.

   • Fiber forms a gel-like substance in the gut, slowing down how quickly starches are broken down and glucose is absorbed.

   • This leads to a more gradual rise in blood sugar, and therefore a smaller insulin response.

2. Slower gastric emptying:

   • Starting a meal with fibrous veggies slows how fast food leaves your stomach, giving your body more time to handle carbs.

3. Improved glucose handling:

   • Studies show that eating fiber packed foods before starchy carbs (like rice, potatoes, bread and pasta) results in lower post-meal glucose and insulin levels compared to eating carbs first.

Example strategy

Eat a small salad or serving of steamed vegetables 5–10 minutes before a carb-heavy meal:

• Mixed greens with vinegar

• Steamed broccoli or zucchini

• Sliced cucumbers or bell peppers

Bonus: Vinegar helps too

Adding vinegar or lemon juice to the veggies may further reduce post-meal glucose spikes by increasing insulin sensitivity temporarily.

Summary

Eating fibrous rich foods before or with starches can reduce insulin spikes and improve blood sugar control. This can be especially helpful for fat loss, insulin resistance, or type 2 diabetes management.

Are cells more permeable at post workout after the heart rate has been elevated?

Yes, cells—especially muscle cells—are more permeable and receptive post-workout, particularly after your heart rate has been elevated through intense activity. This increased permeability is part of what makes the post-workout window such a valuable time for nutrient uptake and recovery.

Here’s why this happens

1. Increased insulin sensitivity

• After exercise, especially intense or resistance-based workouts, muscle cells become more insulin sensitive.

• This means they’re better at pulling glucose and amino acids from the bloodstream, even with lower insulin levels.

• The GLUT-4 transporters (which shuttle glucose into muscle cells) are mobilized to the cell surface more effectively.

2. Increased blood flow (from elevated HR)

• Elevated heart rate increases circulation and nutrient delivery to tissues, especially muscles.

• This primes your muscles to soak up nutrients like protein (amino acids), glucose, electrolytes, and oxygen more efficiently post-workout.

3. Membrane permeability & nutrient transport

• After exercise, especially resistance training, the muscle cell membrane (sarcolemma) becomes more permeable to amino acids and other nutrients.

• This is part of the repair and rebuilding process — your body is literally more “open” to recovery fuel.

4. Hormonal window

• After a workout, you get temporary spikes in hormones like growth hormone, catecholamines, and testosterone (in some cases), which all promote muscle recovery and fat mobilization.

Summary

Yes — post-workout, especially after a high HR workout, your muscle cells are more permeable and receptive to nutrients due to increased insulin sensitivity, blood flow, and cellular activity. This is why post-workout nutrition (especially protein + carbs) is so effective for recovery, muscle growth, and glycogen replenishment.

What is an ideal post-workout shake or meal?

Post-Workout Nutrition Cheat Sheet

GOAL: FAT LOSS (Preserve Muscle, Burn Fat)

Option 1: Shake

- 25-35g whey isolate

- 10-20g fast carbs (½ banana, berries, or 1 tsp honey)

- Water or unsweetened almond milk

- Optional: Pinch of sea salt + cinnamon

Option 2: Whole Food Meal

- 4-6 oz lean protein (chicken, egg whites, white fish)

- ½ cup cooked white rice or small sweet potato

- 1 cup steamed green veggies

- Avoid high fats post-workout

GOAL: MUSCLE GAIN / STRENGTH & RECOVERY

Option 1: Shake

- 30-40g whey or blended protein

- 30-50g fast carbs (banana + oats, honey + rice cereal)

- 5g creatine monohydrate (optional)

- Water or milk for extra calories

- Optional: Pinch of sea salt + cinnamon

Option 2: Whole Food Meal

- 6-8 oz lean protein (chicken, lean beef, eggs, turkey)

- 1-1.5 cups cooked white rice or sweet potato

- 1 cup steamed or roasted veggies

- 1 tbsp olive oil or avocado (optional)

TIPS

- Eat within 30-60 minutes post-workout.

- Keep fat low immediately after training for better absorption.

- Stay hydrated & consider adding electrolytes.

- Don't skip protein-your body is primed to use it now!