post workout meal following your workout sessions to
compensate for lost energy and nutrition. This
will maximize potential muscle gains. In order to speed up
the results of your regular workout, choosing the right foods
is essential. Post workout nutrition, therefore, has to become
an integral part of your daily workout
regime.
The muscle tissue tends to break down after an intense workout
session. To counter this, you should have an quick
digesting meal immediately post workout to help the
muscles recover sooner than usual.
People often tend to skip the post-workout meal. This meal,
however, is most important when it comes to recouping the
muscles and achieving the desired results in the shortest
period of time.
The meal should be easily digestible, containing carbohydrates
and proteins in the ratio 3:1. Since this meal can be easily
digested, the nutrients are quickly absorbed into the body.
Such a post-workout meal should consist anywhere between 350 to
500 calories depending upon the individual. This is essential
for muscle growth and faster muscle recovery.
Fat is usually difficult to be digested. So, be sure to avoid a
fatty meal. Including fat in your post-workout meal will slow
down the digestion and absorption processes. This is the last
thing you’d want to happen after your workout. The meal should,
therefore, be easily digestible, in order to rapidly induce
muscle building. Muscle building, on the other hand, will help
burn more fat.
Here are some ingredients that you can include in your
post-workout meal:
-
Whey protein isolate – this is an easily digestible
protein
-
Pineapples
-
Raisins
-
Maple Syrup (Natural)
-
Yogurt (Fat free or low fat)
-
Frozen fruits
Did
you know that 90% of your success at building your body is
accounted for by proper
nutrition.
A smoothie can be a good post-workout meal. Use a blender to
blend 2 frozen bananas and about ½ a cup of berries, along with
some skimmed milk and a scoop of protein powder (any flavor),
until smooth. Feel free to mix and match ingredients according
to personal preferences.
Taking supplements after a post workout meal can be a good
alternative to taking whole foods. This is because consuming
whole foods immediately after an intense workout session can
sometimes be too heavy for some individuals. A sample post
workout supplement shake is as
follows:
Add about 32 ounces of water and mix all of the above
together.
The post-workout meal along with proper nutrition is
crucial in when one is trying to gain muscle
mass. Remember that skipping this meal will only delay
muscle repair, which in turn will delay muscle growth. Post
workout nutrition is, therefore, extremely essential to
effective and safe body building.
Are you frustrated
in your attempts to gain muscle mass and not getting the
results you want?
If your answer to the above question is
yes, then I strongly recommend that you check out,
The Truth About Building Muscle by
Sean Nalewanyj.
This
essential guide will walk you through, step
by step proper nutrition and meal planning to maximize
your goals wether it be building muscle mass or weight
loss. It will guide through the proper work
out routines for your targeted goals, huge muscle gains
& strength, ripped abs, burning
fat, or promoting a healthier
lifestyle. This guide provides the steps to
effectively achieve a proper diet to ultimately
achieve your fitness goals.
