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We all know that breakfast is the most important meal of the day. It jumpstarts your metabolism and gives you
energy throughout the day. But did you know that the post workout meal is just as important?
Some people mistakenly believe that they shouldn’t eat anything after working out, feeling that this makes them
gain weight. The truth is, your post workout meal provides you with the proper combination of nutrients that help
repair your muscles after the strain they experienced during your workout. Best of all, it keeps your metabolic
rate on the move and at a high level.
Below is a report highlighting the recent discovery on the importance of the post workout meal.
“A recently concluded study has found that people who didn’t consume their post workout meal right after their workout
sessions had lower metabolism, loss of fat-free mass, and even showed signs of muscle loss. Those who ate their post
workout meal, however, were able to lose more fat, increase their lean muscle, boost their metabolism, and increase
their dynamic strength.”
Nevertheless, people remain confused about the benefits and about the elements of a good, healthful post workout meal.
The following are some of the common questions about post workout meal.
1. I’ve heard that a post workout meal should only be consumed if you aim to build more muscle. Would they help if your
fitness goal is fat loss?
2. I see a lot of post-workout drinks and health shakes being advertised in magazines. Is it a better idea to have one
of those instead after working out or should I have a full, well-balanced meal?
3. When making my post workout meal, what is the proper carbohydrates-to-protein ratio?
4. How long after my workout should I be having my post workout meal?
The answers:
1. Post workout meal isn’t just specifically eaten for the purpose of muscle building—they are equally important in helping
you lose body fat.
If you want to sustain long-term body fat loss as well as build and maintain a leaner body, one of the main keys to accomplish
this is to raise your metabolic rate. You can do this by building and maintaining sufficient lean muscle mass.
When you have a solid post workout meal after your workouts, you enable your body to repair itself and build lean muscle.
If you have more lean muscle, your metabolic rate, in turn, is raised as well, and your metabolism is up and running even
while you’re sleeping. This means you will lose fat much more quickly, and at the same time, you will be able to maintain
your leaner shape and your weight.
2. Health drinks and shakes are also a fine option, and it’s also a good idea to have a solid post workout meal. If you
choose the former, there are several guidelines you must follow when selecting the right post-workout shakes.
First of all, you must remember that you must consume smaller, whole food meals throughout the day. These meals should be
high in fiber and have a controlled glycemic response (which measures how much your blood sugar increased after every meal).
Each meal should also have a good amount of healthy fats and proteins that will be slowly processed by your body, helping
you maintain a good level of amino acids.
As for your post workout meal, you will need to do the opposite of what you do in your regular meals. You will want to include
carbs that are more quickly digested by your body in order to trigger an insulin response. This enables nutrients return to your
muscle cells, allowing the muscles to repair themselves. This process will not just help you build enough muscle, but will also
help you in losing fat.
Integrating a high amount of fiber in your meals is always a good idea. However, in your post workout meal, the key is to have
lower fiber, carbohydrates with a higher glycemic index, and protein that can be quickly digested. The latter will be especially
beneficial in kickstarting muscle repair.
Healthy fats are also advisable—if you’re having your regular meal. This is not the case with your post workout meal. You will
need a good amount of carbs and protein, and only small amounts of fat. If you integrate a lot of fat in your post workout meal,
you will only be slowing down the nutrient absorption and hindering.
3. Many nutritionists recommend a 2:1 carbs-to-protein ratio for a post workout meal. This is the ideal combination that can facilitate
quicker muscle repair which then raises your metabolic rate, in turn, allowing you to attain long-term body fat loss.
You can mix up your own post-workout shakes using frozen or fresh fruits, water, whey protein, and some honey or real maple syrup. Take
a look at health books to find out how you can attain the recommended 2:1 carbohydrates-to-protein ratio.
If you don’t have time or the inclination to mix up your own port-workout shake, you can try Prograde’s Varsity Post-Workout mix. Its
carb-to-protein ratio is already the suggested 2:1.
4. You don’t have to have your post workout meal straight after stepping off the treadmill. You can let your body rest for up to 10
minutes, and then get your meal ready. Research has found that the sooner you have a post workout meal after your high-intensity workout,
the quicker and better your muscle repair and recovery will be. Also, keep in mind that consuming more carbohydrates (the good kind, mind
you) means that you will be helping toe replenish your muscle glycogen.
Discover top secret nutrition tips for getting that ribbed abs. Get a free report detailing 29 special metabolism boosting
information at Abdominal Diet For A Sexy 6-Pack
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