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Articles Log - Truth About Abs

Post Workout Meal Ideas

18/12/2017

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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 (can be a shake or smoothie) as soon as you can after training.

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 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 all of the fancy ads you see everywhere will tell you that you absolutely NEED!  I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

However, one that I've found that I particularly like (and from a brand that I trust) is at this page:  http://natural.getprograde.com/workout -- they have just the right ratio of carbs to protein and use quality ingredients.

For the shakes that I make myself, here are some things to keep in mind if you try it...

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, 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 more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.

The best source of quickly digestible protein is a quality non-denatured whey protein 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 milk (I prefer raw grass-fed milk for max health benefits), one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 1.5 g fat, 450 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, 1 g fat, 430 calories.

When choosing a good whey protein, it's important to note that the quality vastly differs between brands and types.  Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey.  The best whey that I've found is this great new grass-fed RAW whey protein...since this is from grass-fed cows, it also has higher levels of muscle-building and fat-burning CLA (conjugated linoleic acid).

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.

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!

If you liked this article, please feel free to share it with your family and friends.
To your health, always,
Mike Geary

Truth About Abs by Michael D. Geary, NCSF-CPT, AFFA-CPT

Health & Fitness | Diets & Weight Loss | Truth About Abs

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    Truth About Abs

    This articles log contains articles relating to the Truth About Abs health and fitness program by Mike Geary, NCSF-CPT, AFFA-CPT.

    About Mike Geary

    Mike Geary, NCSF-CPT, AFFA-CPT

         “I'll be the first to admit that I'm not the most ripped person out there...I'll also never be a professional bodybuilder or fitness model...and I'm fine with that!  I'm just a regular guy with average genetics .  In fact, I can actually get fat really fast if I eat like a typical American... and that's no joke!  But I don't eat like an average person...and I've actually learned to make healthy eating FUN... But as you can see above, I stay very lean and in great shape year round despite having "average genetics".
         My passion is to show you how to eat delicious foods and still get super lean!  The truth is that you don't have to eat a boring bland diet of dry chicken breasts and plain broccoli to get lean.  I'll show you in my programs how I eat TONS of full fat foods like whole eggs , any and all nuts, meats, full-fat milk, grass-fed butter, coconut milk and oil, avocados, and more delicious foods and how this actually HELPS you to get leaner!
    ” Read more >

    Article Titles

    All
    10. Body Part Isolation Vs. Complex Movements In Strength Training
    1. The Truth About Low-Carb Diets Vs Controlled-Carbohydrate Meals
    2. Are Whole Eggs Or Egg Whites Better For You?
    3. The Problem With Yogurt?
    4. Is Your Microwave Cooking Making You Sick?
    5. The Importance Of Physical ‘Variability’ In Cardio Exercise
    6. Changing Your Training Variables
    7. Post Workout Meal Ideas
    8. Unique Lean-Body Workouts For Time-Crunched People
    9. Barbell
    And Dumbbell "Complexes" To Take Your Body To A New Level Of Hardness And Conditioning
    Kettlebell

    Truth About Abs by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
    Truth About Abs by Michael D. Geary, NCSF-CPT, AFFA-CPT
    The Truth About Six Pack Abs by Michael D. Geary, NCSF-CPT, AFFA-CPT
    Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in Mike Geary’s book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.
    CLICK IMAGE to download your free e-book - Training & Nutrition Insider Secrets For A Lean Body.
    CLICK IMAGE to download your free e-book - Training & Nutrition Insider Secrets For A Lean Body.

    In this e-book Mike details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier.  It contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness.

    Free Report - Eat Your Way LEAN! by Mike Geary
    Free Report - Eat Your Way LEAN! by Mike Geary
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