Good Protein Intake Equals Weight Loss
As you have most likely heard before, your after-workout meal may very well be your primary meal of the day. The explanation is that when you are done with an intense workout, you’re entering a catabolic state where your muscle glycogen is exhausted and increased cortisol ranges are beginning to aggressively break down muscle tissue. These situations aren’t good and the only way to undo this catabolic state (and encourage an anabolic state) is to eat a rapidly digestible post-workout meal as rapidly as you can after training. The goal is to decide on a meal with rapidly digestible carbs to replace muscle glycogen as well as rapidly digestible protein to provide the amino acids needed to jump trigger muscular repair. The rise of carbohydrates and amino acids from this quickly digested food promotes an insulin spike from the pancreas, which pushes nutrients into the muscle cells.
The after-workout meal should usually have between 300-600 calories to receive the best reaction. For example, a one hundred twenty-lb woman may only need a 300-calorie meal, whereas a 200-lb male may need a 600-calorie post-exercise meal. Your after-exercise food should also have anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. Although most of your other daily foods should have a source of healthy fatty acids, keep the fat content of your post-exercise food to a bare minimum, since fat slows the absorption of the food, which is the reverse of what you want following a workout.
While picking what to make for your post-workout meal, the first thing to grasp is that you Do not require any of these pricey after-exercise supplement formulations that the magazines (who advertise for them) will tell you that you absolutely Must have! As with any nutritional strategies, natural is always better. A great supply of quickly digestible accepted carbs like frozen bananas, pineapples, raisins, honey, or organic and natural maple syrup are just right to elicit an insulin response which will encourage muscle glycogen replenishment and a broad anabolic (muscle building) result. The best supply of rapidly digestible protein is a first rate non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are some suggestions for tasty post-work-out smoothies that will kick start your recovery process:
Chocolate Banana –
1000
blend together 1 cup water, ½ 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, 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, 0.5 g fat, 425 calories.
When wanting to lose body fat, take note that after-work-out foods must have the reverse features of all of your other meals throughout the day. Although post-exercise foods should contain rapid high glycemic index carbs, quickly digested proteins, and negligible fat, all of your other foods during the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and plenty of healthy fats. These are powerful approaches towards developing a slim muscular body with a small body fat percentage. One more big factor about after-workout foods is that you can gratify even the worst sweet tooth, seeing as this is the single instance of the day where you can get away with eating more sugars without adding to your gut. Instead, it all goes straight to the muscles! ENJOY!
By: Leif Wheeler
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