In the body building world the meal after your workout is the most important meal of the day. The reason is that when you're finished with an intense workout, you're entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. The only way to prevent your muscles from entering a catabolic state is to digest a quick meal soon after your workout. What you want to do is choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
The Post-Workout meal should be between 300-500 calories depending on size and weight. Obviously a smaller woman isn't going to need as many calories as a large man. Also the post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. Even though most your meals throughout the day should contain healthy fats your post workout meal should have none. The reason is healthy fats slow down digestion which works against what we are trying to do.
Your post-meal workout also doesn't have to cost you a fortune either. There is really no need for you to spend a fortune on all those supplements you see in those fitness magazines. Believe it or not, but natural food is always better and cheaper if you have a choice between the two. Some fruit and something that contains Whey protein is the perfect post-workout meal.
Keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. The best thing about your post-workout meal is this is the only time of the day you can satisfy your sweet tooth without adding fat. The sugars instead of going to your gut go to your muscles so if you have indulge in something sweet the time is after your workout. Isn't that good news you can cheat and grow muscle at the same time.
The Post-Workout meal should be between 300-500 calories depending on size and weight. Obviously a smaller woman isn't going to need as many calories as a large man. Also the post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. Even though most your meals throughout the day should contain healthy fats your post workout meal should have none. The reason is healthy fats slow down digestion which works against what we are trying to do.
Your post-meal workout also doesn't have to cost you a fortune either. There is really no need for you to spend a fortune on all those supplements you see in those fitness magazines. Believe it or not, but natural food is always better and cheaper if you have a choice between the two. Some fruit and something that contains Whey protein is the perfect post-workout meal.
Keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. The best thing about your post-workout meal is this is the only time of the day you can satisfy your sweet tooth without adding fat. The sugars instead of going to your gut go to your muscles so if you have indulge in something sweet the time is after your workout. Isn't that good news you can cheat and grow muscle at the same time.