Get a Leaner Hard-Body with Healthier Post Workout Nutrition to Help Build Muscle and enhance Fat Loss. As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.
Quickly Digestible Post-Workout Meal
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 (can be a shake or smoothie) as soon as you can after training.
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The goal is to choose a meal with easily digestible quick 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
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.
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Post-Workout Supplement Formulations
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 all of the fancy ads you see everywhere will tell you that you absolutely NEED!
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 and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.
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Developing a Lean Muscular Body
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! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body. If all you did was some low intensity cardio, forget about doing this type of post-workout shake.
Enjoy!
A more detailed and comprehensive nutritional analysis with more of these various powerful dietary strategies are found in our best-selling #1 rated fitness ebook in the world, The Truth About Six Pack Abs
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