Sculpt a Better Body with Proper Post-Workout Nutrition
Ideas for healthy post-workout shakes to help build muscle and enhance fat loss
As you’ve probably heard before, your post-workout meal may very well be your 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. These conditions are
not good and the only way to reverse this catabolic state (and promote
an anabolic state) is to consume a quickly digestible post-workout meal
(can be a shake or smoothie) as soon as you can after training.
The
goal is to choose a meal with easily digestible quick 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 generally
contain between 300-500 calories to get the best response. For example, a
120-lb female may only need a 300-calorie meal, whereas a 200-lb male
may need a 500-calorie post-workout meal. Your post-workout meal should
also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio
of carbs:protein. While most of your other daily meals should contain a
source of healthy fats, keep the fat content of your post-workout meal
to a bare minimum, since fat slows the absorption of the meal, which is
the opposite of what you want after a workout.
When choosing
what to make for your post-workout meal, the first thing to realize is
that you DON’T need any of these expensive post-workout supplement
formulations that all of the fancy ads you see everywhere will tell you
that you absolutely NEED! I tend to prefer to make my own post-workout
shakes from natural ingredients instead of using a commercial mixture,
since many of them are low quality.
However, one that I've found that I particularly like (and from a brand that I trust) is at this page: http://natural.getprograde.com/workout -- they have just the right ratio of carbs to protein and use quality ingredients.
For the shakes that I make myself, here are some things to keep in mind if you try it...
A
good source of quickly digestible natural carbs such as frozen bananas,
pineapples, honey, or organic maple syrup are perfect to elicit an
insulin response that will promote muscle glycogen replenishment and a
general anabolic (muscle building)
effect. The more you can assist the muscle repair process, the more you
increase your metabolic rate and can help your fat loss as well.
The best source of quickly
digestible protein is a quality non-denatured whey protein and/or some
fat-free or low-fat yogurt. Here are a couple ideas for delicious
post-workout smoothies that will kick start your recovery process:
Chocolate Banana
– blend together 1 cup water, ½ cup milk (I prefer raw grass-fed milk
for max health benefits), one and a half frozen bananas, 2 tbsp organic
maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g
carb, 1.5 g fat, 450 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 – 35 g prot, 71 g carb, 1 g fat, 430 calories.
When choosing a good whey protein,
it's important to note that the quality vastly differs between brands
and types. Most whey proteins are produced under high heat processes
that destroy some of the fragile nutritional components of the whey.
The best whey that I've found is this great new grass-fed RAW whey protein...since
this is from grass-fed cows, it also has higher levels of
muscle-building and fat-burning CLA (conjugated linoleic acid).
When looking to lose body fat,
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 and
quickly digested proteins, all of your other meals throughout the day
should be comprised of low glycemic index, slowly digested carbs and
slow release proteins.
These are powerful strategies
towards developing a lean muscular body with a low body fat percentage.
Another great thing about post-workout meals is that you can satisfy
even the worst sweet tooth, since this is the one time of the day where
you can get away with eating extra sugars without adding to your gut.
Instead, it all goes straight to the muscles! But ONLY if your workout
was super-high intensity and involved resistance training for large
portions of the body. If all you did was some low intensity cardio,
forget about doing this type of post-workout shake.
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