The Best Meals For After You Sweat, It’ll Help More Than You Think To Get It Right.

I’m sure that you’ve heard in the past that your post-workout meal may very well be your meal that is the most important of the entire day.
This is because when you’re through with an intense workout session, you’re entering a catabolic condition where your muscle glycogen is exhausted and the levels of cortisol in your body have increased and are beginning to break the tissue of the muscle down excessively. Simply put this means that your body’s in the survival mode of getting energy by breaking down muscle tissue mode… you don’t want your muscles to end up broken down, you want to establish balance so that you increase muscle instead. What I suggest you do, is to eat a simple, easily digestible meal after your workout (can be a shake or smoothie) as soon as you can after working out.

The objective is to choose a meal with carbs that digest easily, as well as easily digestible protein to supply what’s needed to trigger muscular rebuilding. The flow of carbohydrates and amino acids from this easily digested meal promotes an increase of insulin from the pancreas, which propels nutrients into the muscular cells.

The after exercise meal should typically contain between 300-500 calories to get the best advantage. For instance, a 120-lb lady may only need a 300-calorie meal, while a 200-lb guy may need a 500-calorie meal after working out. Your post-workout meal should also have anywhere from a 2 to 1 carb/protein ratio and a 4 to 1 carb/protein ratio. While the rest of your meals throughout the day should consist of a supply of healthy fats, keep the amount of fat in of your after exercise meal to a nominal quantity, since fat slows the speed of absorption of the meal, which is the not what you want to happen after a workout.

When deciding what to make for your after exercise meal, the first thing you should know is that you DON’T need any of these costly post-workout enhancement formulations that all of the advertisments you see everywhere will tell you that you just have to have! I would rather to make my own post-workout milkshakes from wholesome ingredients rather than using a premixed formula, since many of them are lacking in quality.

A good source of easily digestible natural carbs such as honey, pineapples, organic maple syrup, or bananas are just right. The more you can help the muscle rebuilding process, the faster you boost your metabolic rate and this helps your weight loss also.
The best resource of quick to digest protein is a quality non-denatured whey protein isolate and/or some no fat or low-fat yogurt. These are some ideas for tasty post-workout milkshakes that will trigger your revitalization process:

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 prot, 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 prot, 71 g carb, 0.5 g fat, 425 calories.

An additional bonus of post-workout meals is that you can quench even the strongest cravings, since this is the single of the day where you can get away with taking in extra sugars without adding to your waistline. This only applies if you do a high intensity resistance exercise routine though, so avoid this if you’ve just been doing some modest cardio.
Enjoy!

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