The Post-Workout Meal

Posted by bodybuilder

Posted: October 24, 2008 - 2:52 pm

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If you lift weights- which you all should, then you need to understand the importance of the post- workout meal. While you are in the gym tearing your muscles down, several things are happening- one of which is the metabolic process called Catabolism. Being in a "catabolic state" bascially means that your muscle tissue is being burned to fuel your workout because the body relies on stored muscle glycogen to drive anaerobic activities. This is bad if your intentions are to build muscle, get stronger and burn stored body fat.

Weightlifting = Catabolism

The best way to counteract the muscle destroying catabolic monster is to ingest roughly 20g of whey protein with 20-40g of simple cardbohydrates immediately after your workout- like as soon as you get in your car for the drive home. The sooner the better. Whey protein is one of the most bioavailable sources of protein, which means it will be digested rapidly and delivered to muscle tissue to aid in repair and regeneration of broken down tissues after your intense workout.

Ingest some protein after your workout!

The ingestion of simple carbohydrates such as fruit will be required by the starving muscle tissue as well, as the availability of sugar to muscle will spike the hormone insulin which will more efficiently carry glucose (simple carbs) to depleted muscles and together with ingested protein, aid in recovery of muscle and put you in the desired "Anabolic state" where your body is building muscle.

Simple carbs like fruit are great post-workout

The post-workout meal is arguably the most important meal on days you lift weights. Of course, breakfast is too and should not be neglected on ANY day as you are essentially "breaking a fast" at this meal. Sleeping for 8 hours again puts your body in a catabolic state so within 30 minutes of waking, you should ingest another 20-30g of fast digesting protein and carbohydrates. Give your body what it needs when it needs it the most and you will be on your way to the physique you have always wanted.

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