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Monday, October 28, 2013

Proper post-workout nutrition will assist in sculpting a better body

As you've obviously heard before, your post-workout meal may very well be your most important meal of the day. The basis is that when you're done with an intense workout, you're entering a catabolic state where your muscle glycogen is exhausted and raised cortisol levels begin to excessively break down muscle tissue. The conditions were not good and the only way to curb this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as suddenly as you can then work out. 's goal is to take food with clear melting suddenly carbs to reload muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start the muscle repair. the flow of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells. 's post-workout meal should be between 300-500 calories normally include to get the best response.

For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also include from a 2:1 ratio of carbs: protein to a 4:1 ratio of carbs: protein. While most of your other day-to-day diet should include a trace of healthy fats, keep the fat content of your post-workout meal to a bare minimum, while fat slows the absorption of food, which is the reverse of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing you get if you do not need either These expensive post-workout supplement formulations that all complex ads you see everywhere will tell you that you absolutely need! As with any nutritional strategies, natural is always better. plus you get an elevated nutrient density by focusing on natural ingredients that I clarify here compared to maltodextrin and refined sugar that usually accompany thinking post workout supplement shakes. an excellent source of natural fast digestible carbs such as frozen bananas, pineapples, honey, or organic maple syrup is ideal to get a response to insulin to promote muscle glycogen re and a common anabolic (muscle building) effects. The best source of quickly digestible protein is a good non-denatured whey protein isolate and / or some fat-free or low-fat yogurt.

Here are some ideass for delicious post-workout smoothies to kick start your 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 prot, 72 g carb, 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 prot, 71 g carb, 0.5 g fat, 425 calories. when looking to reduce body fat , keep in mind that post-workout meals should have the reverse characteristics of all of your other meals throughout the day. while post-workout meal should have swiftly high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins . they are powerful strategies towards developing a lean muscular body with reduced body fat percentages.

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