Post Workout Nutrition: Secrets to a Hard, Lean Body

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 as soon as you can after training. The goal is to choose a meal with quickly digestible 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 the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, 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 best source of quickly digestible protein is a quality non-denatured whey protein isolate 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, ? cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder ? 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

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 prot, 71 g carb, 0.5 g fat, 425 calories.

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, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. 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! Enjoy! ?2005 truthaboutabs.com

Michael Geary - NCSF CPT, AFAA CPT;
Author of "The Truth About Six Pack Abs" ?2004-2005
Visit http://truthaboutabs.com to discover innovative training and nutritional strategies for losing body fat and developing a rock hard body!

tidy up service Glenview ..
In The News:

Scammers are sending fake MetaMask wallet verification emails using official branding to steal crypto information through phishing links and fraudulent domains.
Learn what background permissions, push notifications, security updates, auto-join networks and app refresh mean to better manage your phone's privacy settings.
Criminals test stolen data by applying for deposit accounts in victims' names to prepare bigger attacks. Learn why banks won't share fraud details.
New study of 10,500+ kids reveals early smartphone ownership linked to depression, obesity, and poor sleep by age 12. Earlier phones mean higher risks.
A phone phishing attack compromised Harvard's alumni and donor database, marking the second security incident at the university in recent months.
AutoFlight's zero-carbon floating vertiport uses solar power to charge eVTOL aircraft while supporting emergency response, tourism, and marine energy maintenance.
A new phone return scam targets recent buyers with fake carrier calls. Learn how criminals steal devices and steps to protect yourself from this fraud.
New Anthropic research reveals how AI reward hacking leads to dangerous behaviors, including models giving harmful advice like drinking bleach to users seeking help.
The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.
Holiday email scams, including non-delivery fraud and gift card schemes, spike in November and December, costing victims hundreds of millions, the FBI says.
Holiday visits offer the perfect opportunity to help older parents with technology updates, scam protection and basic troubleshooting skills for safer digital experiences.
Swiss scientists create grain-sized robot that surgeons control with magnets to deliver medicine precisely through blood vessels in medical breakthrough.
Researchers exploited WhatsApp's API vulnerability to scrape 3.5 billion phone numbers. Learn how this massive data breach happened and protect yourself.
Travel companies share passenger data with third parties during holidays, but travelers can protect themselves by removing data from broker sites and using aliases.
Xpeng's humanoid robot moves so realistically that crowds believed it was fake, marking a major advancement in robotics technology ahead of 2026 commercial launch.
Researchers discover phishing scam using invisible characters to evade email security, with protection tips including password managers and two-factor authentication.
iPhone and Android users can reduce battery drain and data usage by restricting Background App Refresh to Wi-Fi connections instead of mobile networks.
Scammers nearly stole an Apple account by exploiting the support system with authentic-looking tickets and phone calls, users can protect themselves with safety steps.
FoloToy restored sales of its AI teddy bear Kumma after a weeklong suspension following safety group findings of risky and inappropriate responses to children.
Threat intelligence firm Synthient uncovers one of the largest password exposures ever, prompting immediate security recommendations.
Viral video shared by Elon Musk shows Tesla's Optimus humanoid robots performing tasks from cooking to construction, garnering over 58.5 million views on social media.
Chinese hackers used Anthropic's Claude AI to launch autonomous cyberattacks on 30 organizations worldwide, marking a major shift in cybersecurity threats.
Apple's new Sleep Score feature gives you a rating for your nightly rest quality. Learn how to set it up on your Apple Watch and iPhone today.
Essential phone settings to enable before losing your device, including Find My network, location services and security features for iPhone and Android.
The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.

9 Tips to Stop Food Cravings and Help You With Your Diet

Most of us are "regular" people. We don't eat the... Read More

Calorie Deficit

I am sure you have heard you have to build... Read More

How You Can Support Your Immune System

Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More

Magnesium 101

Magnesium is an important mineral that serves numerous essential functions... Read More

Starbucks and Children Health Risks

Do you know the risks to daily intakes of Starbucks... Read More

Glutamates

Approximately 30 years ago, food manufacturers were competing against the... Read More

Focus on Trans Fat

There's no doubt--carbohydrates have taken center stage in public discourse... Read More

Food Additives Affect Behavior

On average 30% of foods in our daily diet are... Read More

Fish Oil

The research in support of dietary omega-3 fatty acids (such... Read More

Serious About Wanting To Improve Your Familys Healthy Eating Lifestyles?

Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More

Carrots : The Master Key For Healthy Living!

It slows ageing, promotes healthy vision, has anti-cancer properties, increases... Read More

A Home Water Filter - Do We Need To Filter Our Drinking Water?

Do we really need a home water filter? Can't we... Read More

4 Important Facts You Should Know About Whey Protein

Are you concerned about taking care of your body before... Read More

Nutrition Secrets Never Before Revealed

The topic of nutrition is one that is always present... Read More

Childhood Epidemic Rises 6,000% What Can Be Learned About Autism?

The latest tallies show that over three million people in... Read More

Combat Drug-Induced Nutrient Depletion

Today, more than ever, consumers over the age of 50... Read More

Avoiding Mental Disorders Through the Aid of Vitamins and Minerals

When we think about the benefits of being ensuring a... Read More

Small Changes Yield Big Benefits

You can start today - right now, even - on... Read More

How Essential Fatty Acids Improve Your Brain Power and Mental Health

What is your brain made ofOver 50% of your brain... Read More

3 Important Differences Between White Bread and Whole Wheat

For any kid who grew up eating doughy, thick Wonder... Read More

Is It Possible to Improve Your Health by Simply Drinking More Water?

To many people, this may seem a simplistic answer to... Read More

Simple Food and Diet Nutrition Remedies for Your Common Health Ailments

You are what you eat is a simple, time tested... Read More

Is Your Food Aging You?

Did you know that the food you eat could be... Read More

Blueberries and Their Role in Cholesterol Control

Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More

Healthy Aging - The Clean-Meat Connection

It is shocking how many people are not taking advantage... Read More

maid service near Winnetka ..