I am sure you have heard previously that your
post-workout meal is actually the most important meal of your day
(aside from breakfast of course).
I would have to agree with that assertion for the most part because
refueling your body with the right combo of nutrients is so vastly
important to repairing your muscles from the breakdown of a workout,
and keeping your metabolic rate sky high.
From recent research on post-workout meals:
"A recent 12-week study says that those who failed to consume a post
workout meal immediately after their workouts suffered a lower
metabolism, loss of fat free mass, and had clear indications of muscle
loss - while their counterparts (those who consumed a post workout
recovery meal) significantly lost more fat, increased lean muscle,
improved their metabolism, and increased dynamic strength."
I have noticed that many people are confused as to what actually makes
a good post-workout meal. A couple common questions I receive about
post workout meals:
1. Aren't post-workout meals only important for muscle building? Do
they matter at all for fat loss goals?
2. Is it best to use one of the fancy post-workout drinks or shakes
that you see in the magazines or is a whole food meal better? What's
the best combo of carbs to protein to fat in a good post workout meal?
3. How soon after a workout is best to have my post workout meal?
Answers:
1. Post-workout meals are actually important for BOTH muscle building
and losing body fat!
Always remember that one of the most important considerations of long
term body fat loss and maintaining a lean body for life is raising your
overall metabolic rate by building and maintaining adequate lean muscle
mass throughout your entire body.
By consuming a good post workout meal after every workout, you assist
your body in repairing and building lean muscle throughout your whole
body. The more lean muscle you have, the higher your metabolic rate
(even when resting)... hence, you lose fat easier and faster, and it is
MUCH easier to stay lean in the long term.
2. Are whole foods or supplement shakes best? This can actually be done
either way, but I am going to show you some guidelines why some
post-workout shakes are better than others and some whole foods are
better than others. Either way, it can work.
First, keep in mind that your goal throughout the majority of each day
is eating small whole food meals frequently that digest slowly with
high fiber and a controlled glycemic response (blood sugar). These
normal daily meals should also contain healthy fats and slowly digested
proteins to maintain a steady supply of amino acids.
When it comes to post-workout meals, you can just about use the exact
opposite strategy of your normal meals. With post-workout meals, you
actually want a faster digesting carb source to stimulate an insulin
response. This helps to push nutrients and glycogen back into your
muscle cells for repair. Remember, this is not just important for
building muscle, but also for losing fat.
So while I always preach high fiber for most of your meals, with
post-workout meals, you actually want lower fiber, higher GI
carbohydrates, and quickly digesting protein as well to kick start
muscle repair.
Another consideration to keep in mind... while I always preach healthy
fats at most of your meals... with the post workout meal, you actually
want almost all carbohydrates and protein, and very little fat. Fat in
the post workout meal just slows the absorption and glycemic response
which is not what you want at this key time.
What about the best ratios of carbohydrates and protein?
I have reviewed dozens of studies on this subject and most seem to
agree that a ratio of approx 2 to 1 carbs to protein is optimal. This
seems to be the best combo to maximize muscle repair to boost that
metabolic rate for long term body fat loss.
I usually make my post-workout shakes using a frozen banana, whey
protein, water, and some real maple syrup (not the cheap high fructose
corn syrup based maple syrups at most stores) and aim for about a 2:1
ratio of carbohydrates to protein in the shake.
If you want to make things a little simpler, one of the best
post-workout shakes that I've found that is already mixed in a 2:1
carb:protein ratio is Prograde's Varsity Post-Workout mix. You can find
it at the bottom of this page.
3. How soon should you eat (or drink) your post-workout meal once your
done working out?
As soon as you can after your workout (the sooner the better)!
Studies have shown that the sooner you consume your post workout meal
following your intense workout, the better your muscle recovery will
be, and a higher quantity of the carbohydrates ingested will be used
for muscle glycogen replenishment instead of other uses.
The first thing I do when I get back from the gym is make my post
workout shake, and this is about 10 min after finishing my workout.
Article Source:
http://www.articlesbase.com/fitness-articles/post-workout-meals-
timing-and-ratios-done-right-171885.html About the Author
To see one of the most effective post workout
shakes, go to http://natural.getprograde.com/varsity
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