As you've probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you're finished with an intense workout, you're entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.
When choosing what to make for your post-workout meal, the first thing to realize is that you DON'T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:
Chocolate Banana ? blend together 1 cup water, ? cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder ? 38 g prot, 72 g carb, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, ? cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder ? 35 g prot, 71 g carb, 0.5 g fat, 425 calories.
When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy! ?2005 truthaboutabs.com
Michael Geary - NCSF CPT, AFAA CPT;
Author of "The Truth About Six Pack Abs" ?2004-2005
Visit http://truthaboutabs.com to discover innovative training and nutritional strategies for losing body fat and developing a rock hard body!
If you're looking for a power-packed entr?e or soup to... Read More
The best weight training and cardio workouts will do very... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
You wouldn't judge a book by its cover, would you?You... Read More
If you're suffering from constipation, you are no doubt looking... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
The question most people think they need an answer to... Read More
Cholesterol. What images come to mind when you see this... Read More
Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More
Creating Your Target is easy.What I use to help create... Read More
Did you know that there might be poison in many... Read More
In this fast paced world, good nutrition may sound very... Read More
There are numerous diets out there that guarantee that they... Read More
So what's all the shake up about anyway?. To put... Read More
Nutrition is extremely important for any young person, especially an... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
Do you know anyone who can't consume milk or milk-based... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
We've heard it not only once or twice or even... Read More
When it comes to planning a healthy diet, fat is... Read More
Protein must be a part of a healthy diet for... Read More
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More
Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More
PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
bmw rental chicago Oak Forest ..The American Heart Association recommends that you eat a variety... Read More
What is the best protein powder to buy? I get... Read More
If you want to build muscle, lose body fat or... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
Hi Readers,My message today is simple short and perhaps blunt... Read More
FOOD (Macro-nutrients)One of the most important aspects of hill walking... Read More
I want to tell you about the most healthful and... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
It is a question we must ask ourselves continually if... Read More
In parts 1-4 of this series of articles titled "Take... Read More
Eating out when you are on a restricted diet always... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More
This is usually the forgotten element of most mass programs.... Read More
Whatever diet you choose to live by, the food you... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
In this newsletter we will discuss the current controversy about... Read More
"It's not what you eat, it's what's eating you that... Read More
Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
Fat burning compatible foods seem to be a popular topic... Read More
Some fats are good for you. Your body can't function... Read More
Sugar intake is a real concern for people who've had... Read More
Diets don't work. If they did the U.S. of A.... Read More
During the past thirty years there has been a steadily... Read More
Nutrition |