Let us create a 3D eBook for you!
Let us create a 3d Digital eBook for you! DigyCat.com

Post Workout Nutrition: Secrets to a Hard, Lean Body


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!


MORE RESOURCES:

Nutrition - Google News

This RSS feed URL is deprecated

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

Siouxland elderly nutrition and school lunch menus - Sioux City Journal


Sioux City Journal

Siouxland elderly nutrition and school lunch menus
Sioux City Journal
Open from 8 a.m. to 4:30 p.m. Monday through Friday at 313 Cook St. For more information, call 712-255-1729. Weekly classes and programs: Monday: 8 a.m. Scrapbooking; 8:30 a.m. Yoga w/Amanda, Exercise Plus 50; 9:30 a.m. Interm. Duplicate Bridge Class ...

YMCA starts nutrition plan - Stanly News & Press


Stanly News & Press

YMCA starts nutrition plan
Stanly News & Press
For the first time, the YMCA plans to launch a nutrition program alongside its regular exercise programs, staff explained. “We've always been strong when it comes to exercise,” YMCA instructor Derrick Almond said. However, without a nutritionist on ...

3 Reasons Why the Trump USDA's School Nutrition Rollbacks Should Worry You—and What You Can Do About It - Union of Concerned Scientists (blog)


Union of Concerned Scientists (blog)

3 Reasons Why the Trump USDA's School Nutrition Rollbacks Should Worry You—and What You Can Do About It
Union of Concerned Scientists (blog)
In May of 2017, USDA Secretary Sonny Perdue moved to make school meals great again by issuing a proclamation in support of more lenient school nutrition standards. Specifically, the proposed rule permits the continued use of whole grain waivers, which ...

Plano resident nourished lives through nutrition - Star Local Media


Star Local Media

Plano resident nourished lives through nutrition
Star Local Media
Ann Grandjean, a world-renowned nutritionist for U.S. Olympians, professional athletes and organizations across the globe, died Jan. 6 in Plano at 77 years old. Before moving near the Carrollton/west Plano border in 2013, she spent the majority of her ...

Hobart woman named School Nutrition Hero for Hammond schools - nwitimes.com


nwitimes.com

Hobart woman named School Nutrition Hero for Hammond schools
nwitimes.com
“Patty is the epitome of an ordinary individual doing extraordinary things for the children and families of Hammond, Indiana,” said Christine Clarahan, School City of Hammond director of Food and Nutrition Services. “Patty has a huge heart for all of ...

What Is the Health and Nutritional Value of Mushrooms? - New York Times


New York Times

What Is the Health and Nutritional Value of Mushrooms?
New York Times
Q. What is the health and nutritional value of mushrooms? A. Mushrooms may lack the deep green or brilliant red hues consumers have come to associate with nutrient-rich fruits and vegetables, but they are a “powerhouse of nutrition” and not a white ...

New Year, New You: Nutrition for glowing skin, strong nails and shiny hair - Baltimore Sun


Baltimore Sun

New Year, New You: Nutrition for glowing skin, strong nails and shiny hair
Baltimore Sun
Brightly colored fruits and vegetables provide antioxidants, vitamins and minerals that help counteract skin damage. (Vladimir Maravic). Stacy PelekhatyFor The Baltimore Sun. Cold weather, dry, indoor air and the indulgences of the holidays may have ...

Nutrition, not just for weight loss - Petoskey News-Review


Petoskey News-Review

Nutrition, not just for weight loss
Petoskey News-Review
A Southwest Grilled Chicken Salad at McDonald's contains 350 calories, not including dressing. If the salad is coupled with a small McCafe Caramel Macchiato, you add 260 calories. So, while the two fast food options of a burger or a salad are only 190 ...

What's new in food and nutrition for 2018 - Seattle Times


Seattle Times

What's new in food and nutrition for 2018
Seattle Times
Vegetables have always been good for you, and there are very, very few paradigm shifts of the “everything you thought you knew about nutrition is wrong” sort. Very few. That said, here are six interesting shifts that may change how you shop and eat in ...

LargeFriends.com - the best dating site for plus-sized singles!
SuccessfulMatchCentral.com - the best dating site for plus-sized singles!

PreLaunchX

DietRight.biz Domain Is For Sale - $8,500 For Enquiries eMail Us

© www.DietRight.biz 2012

home | site map | links