Why are Post Workout Meals So Important?
Why are Post Workout meals so important anyway well, I’m sure you’ve heard before but the meal that you take immediately after your training session is probably your most important meal of the day.
The Technical Bit
When your intense workout is over your body enters a catabolic state this is when your glycogen levels in your muscle tissue are depleted and increased cortisol levels are starting to break down muscle tissue. So far so good, so now we need to reverse this trend and promote an anabolic state. To do this we need to consume a post workout meal that is both easily digestible and able to be consumed straight away, smoothies or shakes are ideal here.
This post workout meal should be around 300-500 calories and should be in a ratio of between 2:1 of carbs / protein up to 4:1 carbs / protein. This meals fat content should be kept to a minimum, since fat will slow down the speed of absorbsion
Do I need to buy any expensive supplements?
When picking your post workout meal you definitely DO NOT need to spend money on the over hyped post workout supplements that the ads tell you must have. For the best post workout meal it’s far better and cheaper to use natural ingredients that are readily available. Here is a list of great natural highly digestible carbohydrates: Frozen Bananas, Honey, Pineapples and Organic Maple Syrup.
As for the proteins try: a quality non-denatured Whey Protein, or fat free Natural Yogurt. Don’t forget the ratios, and you will have cheap natural post workout meals that will elicit an insulin response; this will promote glycogen replacement and a general anabolic effect, which is what you need to build those muscles.
Post workout Recipe Ideas
Recipes Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g protein, 72 g carb, 0.5 g fat, 440 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 protein, 71 g carb, 0.5 g fat, 425 calories.
In Summary
When your goal is to lose body fat bear in mind all other meals need to be the opposite of the post workout meal, which will have quick high glycemic index carbohydrates and proteins that are quickly digestible. Your other meals however, should consist of slowly digested carbohydrates and proteins and should be of a low glycemic index.
These strategies are powerful weapons to allow you to develop a lean muscular body with a low percentage of fat. Another bonus for all of you with a sweet tooth is that all that sugar goes straight to your muscles not your belly – Enjoy!!
