Monday, March 7, 2011

The Best Post-Workout Meal

The pre-workout meal is important, but just as important, if not more important, is the post-workout meal(s).  After a good workout, your muscles are starving for nutrients, especially fast acting carbohydrates and quick absorbing protein.  Imagine your muscles as little starving birds screaming out for their mama...well what are you waiting for...feed them already!!!  :)

The goals for the post-workout meal is (1) get into anabolic state, (2) eliminate metabolic waste, (3) replenish glycogen, (4) start building muscle, and (5) bolster immune system.  However, the window of opportunity opens and shuts very quickly so you need to act fast.  After 1 hour, the window begins to close; after 4 hours, the window is shut!  And these goals are for everyone...not just bodybuilders!

Just like the pre-workout meal, the best ratio appears to be 3 carbs to 1 protein; therefore, about 30 grams of carbohydrates mixed with 10 grams of protein will work great!  I prefer orange juice and whey protein isolate but the peanut butter and banana sandwich will work just fine.  The trick is, feed them again 2 hours later...and then again 2 hours after that.  So in summary, a small post-workout meal immediately following your workout plus 2 more small meals within 4 hours.  Afterward, go back to your normal diet consisting of unsaturated fat, low glycemic carbohydrates, and complete proteins.
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