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!

West Dundee limo ..

In The News:

You can organize your digital image library on your PC with a number of programs and tools, including Microsoft Photos, Google Photos, ACDSee and digiKam.

Kurt "CyberGuy" Knutsson explains what a thief can do if they steal your home title and goes over what to do if you think you may be a victim.

You may not only be handing over your money when you shop online and join business loyalty programs, says tech expert.

Keeping your information safe also involves how much you share online. Kurt "CyberGuy" Knutsson shares some tips on how to keep your info private.

Hackers are sneaking in malicious ads through Bing Chat. Kurt "CyberGuy" Knutsson explains how it works and shares tips on how to keep your data secure.

Tired of a clogged inbox with unwanted emails from companies you don't recall signing up for? Unsubscribing: what's the catch.

Kurt "CyberGuy" Knutsson explains what the difference is between using cellular data or a WiFi network and shows you which is most secure.

You can keep your information off the internet with these tips on how to reduce your online presence from Google by Kurt "CyberGuy" Knutsson.

Spying can be prevent with a number of services including turning off your location, having good antivirus software, having strong passwords and using a VPN.

Want to change your Amazon Alexa's voice and give her a new name? You can, by simply following Kurt "The CyberGuy" Knutsson's instructions on how to customize your device's features.

The scale of AI's impact is moving at such a pace that experts fear it could replace humans due to its ability to handle data and repetitive tasks.

Kurt "The CyberGuy" Knutsson shares how you can keep up with any incoming mail through Informed Delivery with USPS and explains the steps to sign up.

Kurt "CyberGuy" Knutsson explains five features you may not be aware of that are offered by Amazon for customers looking to buy products online.

Many people who face the threat of getting their personal information sold on the dark web can prevent it through antivirus protection and changing passwords.

Kurt "CyberGuy" Knutsson explains Metaphysic Pro, a tool that allows content creators to create an AI likeness and register it with the U.S. Copyright Office.

A new AI-powered massage robot named "Phill" is making waves in the world of wellness due its ability to cater to and learn your massage preferences.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

North Carolina Highway Patrol is utilizing artificial intelligence devices by Acusensus to combat distracted driving and issue citations to drivers breaking the law.

Kurt "CyberGuy" Knutsson shows you five features you may not be aware that your phone has to make your life easier for both iPhone and Android users.

OpenAI's ChatGPT is rolling out a voice conversation feature for the app's Plus paying customers that will answer questions asked by users.

Kurt "CyberGuy" Knutsson explains how to stay safe and keep your information secure in case you accidentally open up and replied to a spam email.

Kurt "CyberGuy" Knutsson shows your how to enjoy watching television shows and movies by connecting your wireless headphones to your TV.

Kurt "CyberGuy" Knutsson helps you to keep track of those important texts that you may want to keep track of for both iPhone and Android users.

As technology advances cybercrimes grow more worrisome, tech expert Kim Komando shares important tips to protect your devices from hackers.

Google has announced their new generative AI tool for Google Workspace. Kurt "CyberGuy" Knutsson explains the new features and how to boost your productivity.

Post Workout Nutrition: Secrets to a Hard, Lean Body

Nutrition Nutrition