When you’ve just finished an intensive workout your body system is entering a catabolic state. Also after such a workout your muscle glycogen is at a low level while cortisol levels are increased and beginning to break down muscle tissue, the last thing you want!
Under these conditions, to actively promote muscle growth, you need to reverse this unwanted trend and promote a healthier anabolic state. What's needed under these circumstances is a quickly digested post workout meal as soon as possible after the training session. The most practical solution to this deficiency is a easily assimilated smoothie or shake
Choosing an quickly digested meal which includes fast carbs will increase muscle glycogen and provide easily digestible protein to supply the essential amino acids needed to boost muscle repair. This easily digested meal will provide a ready source of carbs and aminos which will in turn provide an insulin spike from the pancreas, resulting in an increased supply of essential nutrients to the muscles
As a general rule of thumb, this after workout meal needs to generally provide about 300 to 500 calories for best results, depending on who is drinking it. A slightly built female would perhaps only need 300 calories, while the more heavily muscled male could well need the full 500 calories.
You also need to pay attention to the carbs/ protein ratio. The fat content of your post workout meal should be kept to an absolute minimum in contrast to your other normal daily meals. The reason for this is because fats reduce absorption of the meal, which is the last thing you want after a workout. Depending on your personal needs a ratio of anything from 2:1 to 4:1 of carbs/ protein will be required.
Typically when it comes to making up your post workout meals, there are hyped up supplement products with fancy expensive ads that you don’t really need, and then there are natural ingredients which do the job just as well and cheaper. Naturally, I prefer the natural ingredients!
However, there are some commercial products that I have found useful and like. One of these, from a brand that I trust, has just the right ratio of carbs/ protein using quality ingredients. You can find it here http://natural.getprograde.com/workout
If you decide to make your own shakes here’s some thoughts to keep in mind.
To promote muscle glycogen replenishment and an anabolic muscle building environment it’s necessary to provide an insulin spike that will promote an increase in nutrients to the muscles.
Easily digestible natural carbs such as frozen bananas, pineapples, organic maple sugar or honey are ideal for this. Assisting the muscle repair process increases your metabolic rate and as a by product can improve fat loss also.
Fat free or low-fat yoghurts conbined with a quality whey protein isolate unarguably offer the ideal source of rapidly digested protein. Here are a couple of ideas for delicious post-workout smoothies that will give your recovery process a quick kick up the backside.
Chocolate Banana - blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder - Nutrition Breakdown: 38 g prot, 72 g carb, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - Nutrition Breakdown: 35 g prot, 71 g carb, 0.5 g fat, 425 calories.
An important point to keep in mind is that the make up of your post workout meal is totally opposite to that of all your other meals during the day. Post workout meals need to contain fast easily digested high glycemic index carbohydrates and easily assimilated proteins. Your other daily meals should all be made up of low glycemic ingredients such as slowly digested carbs and slow release proteins.
Using post workout shakes are a powerful strategy that will help you develop a lean muscular body coupled with a low body fat.
There’s a hidden benefit to these shakes. This is the one time of the day when you can indulge your sweet tooth without a single twinge of guilt! It all goes straight to the muscles! Provided…
Provided your workout was a very high intensity workout and included resistance training for the larger part of the body. Low intensity Cardio workouts just don’t cut it! You won’t need this type of shake for them.
Discover more information about your nutritional needs and lots more powerful dietary programs to build the body you want in our best-selling #1 rated fitness ebook in the world The Truth About Six Pack Abs
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