Post Workout Nutrition: Secrets To A Hard, Lean Body
by Michael Geary
by Michael Geary
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, ½ 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, ½ 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!
About The Author
Visit http://truthaboutabs.com to discover dozens of powerful strategies for losing body
fat and bringing out your hidden muscular definition. Several free bonuses are yours to
keep just for stopping by.
Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT),
and author of "The Truth about Six Pack Abs" ©2004-2005.
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, ½ 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, ½ 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!
About The Author
Visit http://truthaboutabs.com to discover dozens of powerful strategies for losing body
fat and bringing out your hidden muscular definition. Several free bonuses are yours to
keep just for stopping by.
Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT),
and author of "The Truth about Six Pack Abs" ©2004-2005.
| These statements have not been evaluated by the Food and Drug Administration (FDA). The content on this website is not intended to diagnose, cure, or prevent any disease. |
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