We have all experienced sore muscles after a vigorous workout. To assist the repair of the muscle tissues a well designed meal is needed. Having this meal immediately may be the most important meal of the day. Your body enters a catabolic state after you complete a strenuous workout and your muscle glycogen is depleted. The level of cortisol is also increasing. It is at this point you should concentrate on reversing the catabolic state to an anabolic state. Your best choice is an easily digestible meal within an hour of finishing the workout.
You want this meal to have plenty of carbs that can be easily digested. The body will respond by replenishing the muscle glycogen. The meal should also have quickly digestible protein to replenish the depleted amino acids needed to repair the muscles. Your body responds by producing a spike in insulin which triggers nutrient production for the cells in the muscles.
The post-workout meal can make the difference between having your body ready for the next workout and being in a constant state of soreness and muscle fatigue. There are some guidelines which have guided thousands of athletes and ordinary people who workout for good health. The number of calories in the meal should in the range of 300-500 calories. The 300 calorie meal is perfect for a 120-lb female and the 500 calorie meal is perfect for a 200-lb male.
The ratio of carbs to protein should be in the range of 2:1 to 4:1 (carbs:protein). Since fat slows the absorption of protein (meat), it is more effective to minimize the amount of fat for this meal. Other daily meals should have "good fats" as part of a balanced diet.
Choosing the right ingredients for your post-workout meal (PWM) is not difficult. Make sure that expensive post-workout supplements are not on your list. Choose natural food sources whenever possible because they have a higher nutrient density and they don't contain refined sugar. Avoid those good-tasting maltodextrin shakes with the additives.
Let's look first at the quickly digestible carbs. I have found that bananas (frozen or room temperature), pineapples, honey, organic maple syrup will stimulate pancreas to produce an insulin spike. Next your source of a quickly digestible protein is non-denatured whey protein isolate or some low fat yogurt. Remember that if you can have this meal within 30 to 60 minutes after your workout you will maximize the benefits.
I thought you might to know what delicious PWMs are most people's favorite. Here are a couple that will definitely start the body's recovery process.
Chocolate Banana - blend together 1 cup water, 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 carbs, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - 35 g protein, 71 g carbs, 0.5 g fat, 425 calories.
Unless you have already reached that perfectly sculpted body, you still want to lose some belly fat. You want to avoid the mistake of using the PWM as the standard daily meal. Other meals have a different purpose. For example, the PWMs have a high glycemic index and contain quickly digested carbs and proteins compared to your regular meals, which have a low glycemic index and contain slowly released carbs and proteins.
Here the good news. By following the PWM recipes your are taking a major step toward having that slim, muscular body you always wanted. Your choice of foods after workout will maintain the proper nutrient levels and contribute to losing that extra fat. If you don't go wild you can add some sugar (dark chocolate or something sweet) to your PWM without adding to your fat level. Enjoy PWMs and fat burning.
You want this meal to have plenty of carbs that can be easily digested. The body will respond by replenishing the muscle glycogen. The meal should also have quickly digestible protein to replenish the depleted amino acids needed to repair the muscles. Your body responds by producing a spike in insulin which triggers nutrient production for the cells in the muscles.
The post-workout meal can make the difference between having your body ready for the next workout and being in a constant state of soreness and muscle fatigue. There are some guidelines which have guided thousands of athletes and ordinary people who workout for good health. The number of calories in the meal should in the range of 300-500 calories. The 300 calorie meal is perfect for a 120-lb female and the 500 calorie meal is perfect for a 200-lb male.
The ratio of carbs to protein should be in the range of 2:1 to 4:1 (carbs:protein). Since fat slows the absorption of protein (meat), it is more effective to minimize the amount of fat for this meal. Other daily meals should have "good fats" as part of a balanced diet.
Choosing the right ingredients for your post-workout meal (PWM) is not difficult. Make sure that expensive post-workout supplements are not on your list. Choose natural food sources whenever possible because they have a higher nutrient density and they don't contain refined sugar. Avoid those good-tasting maltodextrin shakes with the additives.
Let's look first at the quickly digestible carbs. I have found that bananas (frozen or room temperature), pineapples, honey, organic maple syrup will stimulate pancreas to produce an insulin spike. Next your source of a quickly digestible protein is non-denatured whey protein isolate or some low fat yogurt. Remember that if you can have this meal within 30 to 60 minutes after your workout you will maximize the benefits.
I thought you might to know what delicious PWMs are most people's favorite. Here are a couple that will definitely start the body's recovery process.
Chocolate Banana - blend together 1 cup water, 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 carbs, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - 35 g protein, 71 g carbs, 0.5 g fat, 425 calories.
Unless you have already reached that perfectly sculpted body, you still want to lose some belly fat. You want to avoid the mistake of using the PWM as the standard daily meal. Other meals have a different purpose. For example, the PWMs have a high glycemic index and contain quickly digested carbs and proteins compared to your regular meals, which have a low glycemic index and contain slowly released carbs and proteins.
Here the good news. By following the PWM recipes your are taking a major step toward having that slim, muscular body you always wanted. Your choice of foods after workout will maintain the proper nutrient levels and contribute to losing that extra fat. If you don't go wild you can add some sugar (dark chocolate or something sweet) to your PWM without adding to your fat level. Enjoy PWMs and fat burning.
About the Author:
Viktor Kuhle, scientist and researcher, studies nutrition and the most recent medical news. To read more about burning belly fat, get your free report when you visit us.
