| Most weight training and health authorities will | | | | these, from a brand that I trust, has just the |
| agree that a post-workout meal could well be the | | | | right ratio of carbs/ protein using quality |
| most important meal of the day to promote | | | | ingredients. You can find it here |
| muscle growth and fat loss after a high intensity | | | | If you decide to make your own shakes here's |
| workout . | | | | some thoughts to keep in mind… |
| When you've just finished an demanding workout | | | | To promote muscular glycogen replacement and |
| your body system is entering a catabolic state. | | | | an anabolic muscle building environment you have |
| After such a workout your muscle glycogen is at | | | | to provide an insulin spike that will promote an |
| a very low level while at the same time cortisol | | | | increase in nutrients to the muscles. Quickly |
| levels are increased and beginning to break down | | | | digestible natural carbs such as frozen bananas, |
| muscle tissue - the very last thing you want! | | | | pineapples, organic maple sugar or honey are |
| Under these circumstances, to promote muscle | | | | perfect for this. Helping the muscle repair process |
| growth, you need to actively reverse this | | | | raises your metabolic rate and as a bonus by |
| unwanted trend and promote a healthier anabolic | | | | product can improve fat loss also. |
| state. What's needed is a quickly digested post | | | | Fat free or low-fat yoghurts coupled with a |
| workout meal as soon as reasonably possible | | | | quality whey protein isolate unarguably offer the |
| after training . | | | | ideal source of rapidly digested protein. Here are a |
| The most rapidly digested solution to this | | | | couple of ideas for delicious post-workout |
| deficiency is a quickly digestible smoothie or shake. | | | | smoothies that will give your recovery process a |
| Choosing an easily digested meal which must | | | | quick boost : |
| includes quick carbs will increase muscle glycogen | | | | Chocolate Banana - blend together 1 cup water, |
| and provide readily assimilated protein to supply | | | | ½ cup skim milk, one and a half frozen bananas, |
| the all essential amino acids necessary to boost | | | | 2 tbsp organic maple syrup, and 30 grams |
| muscle repair. Such an easily digested will provide | | | | chocolate whey protein powder - 38 g prot, 72 g |
| a ready source of carbs and aminos which will in | | | | carb, 0.5 g fat, 440 calories. |
| turn provide an insulin spike from the pancreas, | | | | Pineapple Vanilla - blend together 1 cup water, ½ |
| leading to an increased supply of essential | | | | cup vanilla yogurt, one cup frozen pineapples, 2 |
| nutrients to the muscles. | | | | tbsp honey (preferably raw), and 30 grams vanilla |
| As a general rule of thumb, this after workout | | | | whey protein powder - 35 g prot, 71 g carb, 0.5 g |
| meal should generally provide in the region of 300 | | | | fat, 425 calories. |
| to 500 calories for optimum results, dependant on | | | | An important aspect to keep in mind is that the |
| who is drinking it. A lightly built female would | | | | characteristics of your post workout meal are |
| perhaps only need 300 calories, while the more | | | | completely opposite to those of all your other |
| heavily built male might well need the full 500 | | | | meals during the day. Post workout meals have |
| calories. | | | | to contain quick easily digested high glycemic |
| You should also pay attention to the carbs/ | | | | index carbohydrates and easily assimilated |
| protein ratio. The fat content of your post | | | | proteins. Your other daily meals should all be made |
| workout meal should be kept to an absolute | | | | up of low glycemic ingredients such as slowly |
| minimum in contrast to your other normal daily | | | | digested carbs and slow release proteins. |
| meals. The reason for this is because fats reduce | | | | Using post workout shakes are a powerful |
| absorption of the meal, which is the last thing you | | | | strategy that will help you develop a lean muscular |
| want after a workout. Depending on your | | | | body coupled with a low body fat. |
| personal needs a ratio of anything from 2:1 to 4:1 | | | | There's a hidden benefit to these shakes. This is |
| of carbs/ protein will be required. | | | | the sole time of the day when you can indulge |
| As per usual when it comes to making up your | | | | your sweet tooth without a twinge of guilt - it all |
| post workout meals, there are hyped up | | | | goes straight to the muscles! Provided… |
| supplement products with fanciful expensive ads | | | | Provided your training session was a very high |
| that you don't really need, and then there are | | | | intensity workout and included resistance training |
| natural ingredients which do the job just as well . | | | | for the larger part of the body. Low intensity |
| Naturally, I prefer the natural ingredients! | | | | Cardio workouts just don't cut it - you won't need |
| Having said that, there are some commercial | | | | this type of shake for them. |
| products that I've found useful and like . One of | | | | |