Over the past few decades many far fetched diets have sprung up across the world. Some of these diets are designed to help you lose weight and some are designed to help you gain muscle.
For better results every diet should include a post workout meal. Which is, the first meal you consume after your workout. This meal should be planned out to provide your body with the nutrients it has lost while working out.
Why is the post work out meal so important?
During a workout your muscles fibers are torn slightly and your glycogen levels are depleted.
To maximize the results of your workout these nutrients need to be replenished. A well planned post work out meal can provide your body with all the necessary nutrients to efficiently repair and replenish it.
The phase after your workout is called the ”Anabolic Phase”. This is the process after a workout where the body synthesizes simple substances (carbohydrates and proteins) into more complex substances such as muscle fibers and new cells.
With a proper post workout meal you provide your body with the building blocks necessary to repair itself.
The goal of a post workout meal:
To replenish itself your body needs two things, proteins and carbohydrates. The body is wired to be especially receptive to proteins and carbs immediately after a workout. Your body is constantly in the process of replenishing and repairing, providing it with the right amounts of nutrients makes this process much more efficient.
How Much Carbs and Protein Should You Eat?
It is suggested that you consume 0.25 grams of protein and 0.25-0.50 grams of carbs for each pound of body weight. If you have had an extremely strenuous workout the amounts can be increased slightly to ensure your body receives adequate nourishment.
What post workout meal options are there?
1. Prepare a homemade Post Workout Meal
There are many options available when selecting foods high in proteins and carbohydrates. Many people chose to prepare meals themselves using recipes fine tuned to deliver everything your body needs. If you are unsure which foods are high in protein and carbohydrates visit nutritiondata.self.com
2. Post Workout Protein & Dextrose shakes
Protein shakes are popular due to the fact that they are easy to prepare and can easily be carried with you to the gym.
Whey protein is a supplement that your body can absorb and process rather quickly maximizing the efficiency of your recovery. It has become one of the most popular supplements in the world.
Dextrose (a type of sugar) or Karbolyn are reliable substitution for carbohydrates and also comes in powder form. They can easily be mixed in with your protein shake for a perfect ”Post Workout Shake” and fast absorption into the muscles. A great advantage of using these supplements is you know the exact amount you’re consuming.
3. Supplement the missing amount
If you have prepared a meal that is high in protein but low in Carbohydrates the missing Carbs can be added with a dextrose supplement and vice versa. Each person’s body reacts differently so it is recommended that you experiment with the options above to see which one gives you the best results.
With a properly planning the body will:
Having a proper post workout meal can make a significant difference in your overall workout routine. You will have more energy, see better results and recover faster.