Secrets To A Lean Body: After Workout Nutrition
Written by zoe on February 7, 2010 – 10:00 am -
The meal you eat after working out is probably the day’s most important. You’re always looking for ways on how to lose weight fast, but at this time you should take special care. This is because of the effect your coritsol levels are having on the breakdown of muscle. Also, the glycogen in your muscle has been depleted.
The need you have is for easily digestible food that you can eat after your workout. This will help put you into an anabolic state from the catabolic state that resulted from your workout.The carbs will restore your muscles’ glycogen and the protein will help supply amino acids to repair your muscle.
Your pancreas will release nutrients into the muscle cells as a result of the influx of insulin caused by the carbohydrates and amino acids from your meal.Depending on your weight your meal after working out should be from 300 to 500 calories.A carbohydrate to protein ration of two to four to one is what you should have.
Since fat will slow down digestion, you should keep it minimal in this meal.The most important thing to realize is that you don’t need any of the advertised after workout supplements: natural food is better.
Honey, pineapple, raisins or organic maple syrup are great sources of carbohydrates that can be digested easily.The insulin response I just mentioned depends on this.
For protein that can be easily digested, try whey protein that has not been denatured with some fat free yogurt.
Be sure to keep following my advice on how to lose weight fast.Here’s a suggestion for how to make a smoothie that will be great for after your workout:
Chocolate Banana Smoothie. Mix up a cup of water, 1/2 a cup of milk (skim), and one and a half frozen bananas.Add in organic maple syrup (2 tablespoons) and chocolate whey protein (30 grams).This solution will give you half a gram of fat, protein: 38 grams, carbohydrates:72 grams, for a total of 440 calories.
Vanilla pineapple smoothie.Blend water (1 cup), 30 grams vanilla whey protein, 2 tablespoons of honey,and a half-cup of vanilla yogurt.This gives you 38 grams of protein, 1/2 a gram of fat, 71 grams of carbohydrates, and 425 calories.
You will need a post workout meal that is reverse from your other meals.Meals during the day should have low glycemic carbs, proteins that are disbursed slowly, and sufficient healthy fats, unlike your meal following your workout.
By paying attention to your post workout meal, you have a great strategy that helps you build that lean, muscular body you’ve always wanted.One thing before I go: you can satisfy your sweet tooth after your workout since the sugar will go to your muscles, not to your gut…. cherish it!
For any other questions, please visit our weight loss forum, go to www.fatlossfactor.com for a free fat loss report.
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