Maximize muscle gain with post workout nutrition
July 23, 2009
It is common for people to work out rigorously to build muscle mass. As much as exercise is important to build muscle mass, it is equally important to complement it with a good diet. An overall good diet and exercise plan will help to achieve the end. What is of particular interest here is a post workout meal.
This is a very important meal, next only to breakfast. A good post workout meal consumed soon after exercise will accelerate the process. The right foods, consumed in the right quantity will contribute to the results.
After a workout, the muscle tissues breakdown and sometimes tear. It is important at this point to consume easily digestible foods to help repair the muscle and maximize muscle gain.
The idea is to provide the body with food that will accelerate the recovery process. As a result, as mentioned earlier, it is a very important meal and should not be skipped. It is akin to the logic of not skipping breakfast.
It helps to choose foods that are rich in simple carbohydrates and also proteins. It is best to avoid foods laden with fat as it can slow down the absorption process.
The easily digestible carbohydrates and protein will hasten the muscle repair process and thereby lead to fat burn.It is recommended that a post workout meal should typically contain 300-500 calories.
This can be prorated based on your present caloric intake. Also, it is recommended that the carbohydrate intake after a workout should be 2 to 4 times more than the post workout protein intake. Avoid fats at all costs- This will hinder absorption.
Some ideas for wholesome post workout meals are fruits, fresh or frozen, especially berries and potassium rich fruits like banana. You may also have a protein rich beverage like a protein shake.
Low fat yogurt is also a good choice. Another idea is to have a smoothie, which can be made using fruits, yogurt, and skim milk and even some protein powder. These ingredients can be mixed and matched to best suit your taste.
The primary thing is to stay hydrated when you work out so rigorously. It is an alternative to eating immediately after workout. Drink plenty of water or take supplements.
You may add some protein powder and sugar to your water to improve circulation and keep you going as you exercise. You may also make your snack or smoothies in advance and refrigerate it. This way there is no excuse to skip a post workout exercise.
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