After your workout your body has lost some fluids and muscle tissues begin to break down. The most beneficial activity is to have a proper meal. It may be the most important meal of the day. After you complete a vigorous workout, your body is in a catabolic state where your muscle glycogen is depleted and the cortisol levels are increasing. Your primary objective should be to reverse the catabolic state to an anabolic state. You receive the most benefit by eating an easily digestible meal as soon as possible.
Since you have complete control of what is contained in this important meal you want to make sure that all ingredients are easily digested. First you will need to include easily digestible carbs that will help the body replenish the muscle glycogen. Next you want to include quickly digestible protein to generate the amino acids also needed to repair the overworked muscles. Nutrient production for the body cells is triggered from a spike in insulin.
Taking care of your body will improve your overall health. By immediately eating the right foods after your workout, your body can repair itself and return to normal. Muscle soreness and fatigue will be minimized and you will be ready for your next workout. Here are some useful guidelines used by professional athletes and people in good health. The number of calories in your meal should be in the range of 300-500 calories. The 300 calorie meal is perfect for a 120-lb female and the 500 calorie meal is perfect for a 200-lb male.
Plan your post-workout meal carefully by keeping the ratio of carbs to protein in the range of 2:1 to 4:1 (carbs:protein). Minimize the amount of fat for this meal since fat slows the absorption of protein (meat). Only this meal since other daily meals should have “good fats” as part of a balanced diet.
Choosing the right ingredients for your post-workout meal (PWM) is not difficult. Make sure that expensive post-workout supplements are not on your list. Choose natural food sources whenever possible because they have a higher nutrient density and they don’t contain refined sugar. Avoid those good-tasting maltodextrin shakes with the additives.
To help you design your first PWM we need to identify some quickly digestible carbs. That’s easy, just use bananas, pineapples, organic maple syrup, honey which will stimulate the production of insulin. Next we find a source of quickly digestible protein. Two excellent choices are non-denatured whey protein isolate and low fat yogurt. If you can digest this meal with 30 to 60 minutes after your workout you will receive the maximum benefit.
If you like delicious smoothies, I have listed a couple of popular ones below. Make your own flavors to suite your taste but these can be your PWM several times a week.
Pineapple Vanilla – blend together 1 cup water, cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 0.5 g fat, 425 calories.
Chocolate Banana – blend together 1 cup water, cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g protein, 72 g carbs, 0.5 g fat, 440 calories.
Unless you have already reached that perfectly sculpted body, you still want to lose some belly fat. You want to avoid the mistake of using the PWM as the standard daily meal. Other meals have a different purpose. For example, the PWMs have a high glycemic index and contain quickly digested carbs and proteins compared to your regular meals, which have a low glycemic index and contain slowly released carbs and proteins.
There is a good news for the PWM followers. By using the PWM guidelines you are making progress toward having that lean, muscular body you have always wanted. You are reducing the percentage of extra fat stored while still maintaining proper levels of nutrients. After going through all this effort, this is the one meal where you should have a little sugar. Adding this chunk delicious dark chocolate bar can be done without adding fat! OK, small chunk.
Viktor Kuhle, scientist and researcher, studies nutrition and health related issues. To learn more about burning belly fat, get your free report when you visit our website. Check out these 5 tips to Get a Flat Stomach.