Post training meal
Our dietitian just sent us these lines in order to let us understand the importance of including the main meal of the day after workingout. We hope you would like this small and basic post.
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.
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I drink a post workout shake containing 60 grams whey protein, 120 grams dextrose(from gatorade powder), and 10 grams glutamine. I then wait 1-1 1/2 hours and eat a big whole food meal.
grAnabolicA post workout shake contains fast digesting protein. It digests quickly because it comes in liquid form, which also makes it convenient when you take the shake with you.
Strength and endurance training provide a whole host of benefits that most of us are familiar with, everything from maintaining a healthy weight and having a strong heart, to maintaining lean muscle mass and bone density.
One of the things that the average member forgets is that both strength and endurance training stress the body to a very high degree.
The body responds to this “good” stress by building itself back up better than it was prior to exercise. A post-workout shake can speed up the “building back up” process and provide other awesome benefits.
A protein shake provides numerous benefits to your muscle building workout regimen. A couple of the big benefits that your post workout shake will help with are:
-Switching your body from a catabolic (muscle degrading) state to an anabolic (muscle building) state
-Builds muscle faster
-Speeds up fat loss because lean muscle is your furnace to burning unwanted body fat
-Prevents excessive soreness
-Faster recovery in general so you can feel better about getting back to training
-Helps reduce stress hormones and other substances in your body that are damaging to building strength and gaining muscle.
You’ve just worked out so hard… why leave 50% of your results on the table by not giving the body what it needs most when it needs it?
The Bottom Line…you’ll be able to work out longer and harder and see results faster if you properly follow a consistent and effective post-workout regimen.