Sculpt a Better Body with Proper Post-Workout Nutrition
Suggestions for healthy post-workout shakes to help build muscle and improve fat loss
As you have likely heard before, your post-workout meal may just be your most important meal of the day.
The reason is that if 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 aren’t good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as possible after training.
The aim is to select a meal with easily digestible fast carbohydrates 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 normally contain between 300-500 calories to get the best response. By way of instance, a 120-lb female might just require a 300-calorie meal, whereas a 200-lb man might require a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein into a 4:1 ratio of carbs:protein. While almost all of your other daily meals should have a source of healthy fats, keep the fat content of your post-workout meal into a bare minimum, because fat slows the absorption of the meal, that is the reverse of what you need after a workout.
When choosing what to make for your post-workout meal, the first thing to understand is that you DON’T require at least one of these expensive post-workout nutritional supplements that all the fancy advertisements you see everywhere will tell you that you NEED! I often prefer to create my own post-workout shakes out of natural ingredients rather than using a commercial mix, since lots of them are low quality.
However, one that I have found that I especially like (and from a brand that I trust) is at this page: http://natural.getprograde.com/workout — they have just the ideal proportion of carbohydrates to protein and use quality ingredients.
For the shakes I make myself, here are a few things to bear in mind if you try it…
A fantastic source of quickly digestible organic carbs like frozen bananas, pineapples, honey, or natural maple syrup are ideal to elicit an insulin response that will promote muscle glycogen replenishment and an overall anabolic (muscle building ) effect. The more you are able to aid the muscle repair process, the more you increase your metabolic rate and will help your fat loss also.
The best source of quickly digestible protein is a quality non-denatured whey protein or a few low-carb or salty yogurt. Here are a few ideas for delicious post-workout smoothies which will kick start your healing procedure:
Chocolate Banana — mix together 1 cup water, 1/2 cup milk (I prefer raw grass-fed milk for maximum health benefits), one and a half frozen bananas, 2 tablespoons organic maple syrup, and 30 grams chocolate whey protein powder — 38 g prot, 72 g carbohydrate, 1.5 g fat, 450 calories.
Pineapple Vanilla – blend together 1 cup water, 1/2 cup vanilla yogurt, 1 cup frozen pineapples, 2 tablespoons honey (preferably raw), and 30 g vanilla whey protein powder — 35 g prot, 71 g carbohydrate, 1 g fat, 430 calories.
When choosing a fantastic whey protein, it is important to be aware that the quality significantly differs between manufacturers and types. Most whey proteins are made under high heat processes that destroy some of those delicate nutritional parts of the whey. The best whey I’ve discovered is this terrific new grass-fed RAW whey protein . . .since that is from grass-fed cows, additionally, it has higher levels of muscle building and fat-burning CLA (conjugated linoleic acid).
When seeking to get rid of body fat , bear in mind that post-workout foods should have the opposite qualities of all of your other meals throughout every day. While high-protein foods should have rapid high glycemic index carbohydrates and quickly digested proteins, all of your other meals during the day ought to be comprised of low glycemic index, slowly digested carbohydrates and slow release proteins.
These are powerful strategies towards creating a lean muscular body with a low body fat percentage. Another fantastic thing about post-workout foods is that you are able to satisfy even the worst sweet tooth, because this is the only time of the day where you could get away with eating extra sugars without adding to your own gut. Instead, it goes directly to the muscles! But only as long as your exercise was super-high intensity and involved resistance training for large parts of the body. If all you did was a low intensity cardio, forget about doing this sort of post-workout shake.
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