A post workout meal can maximize the time spent in the gym so that you will be more likely to get the full benefit of your strenuous workout. The post workout meal is the paramount meal for anyone trying to gain weight or get toned in the gym. It cannot be skipped.
Besides being hydrated, you need protein and carbs. You do not need fat. Try to have the meal in 5 or 10 minute window of time after the workout. Set a maximum time limit of 30 minutes. Make sure the meal has between .15 and .25 grams of protein per pound of body weight you have. Get a calculator if you cannot figure out how to do this. Make sure the carbohydrates are long-chain, complex carbohydrates that have plenty of fiber so that your blood sugar doesn’t plummet after a tough workout. If you’re in a pinch, use a ready-made workout shake with plenty of sugar and protein. Time is of the essence so don’t wait an hour to sit down at a restaurant to get your post workout meal. If need be, make your meals ahead of time in bulk at the end of the week and take some in tupperware with you when you work out. You don’t want to be caught after your workout with the munchies.
If you have to choose between carbs and protein after a workout, go with protein. Some people think carbs have a neutral or negative effect after a workout. This is because the intake of protein after a workout is shown to increase protein synthesis, and you cannot have your muscles grow without sufficient protein synthesis. Furthermore, taking in carbs after a meal can interfere with the production of growth hormone that accompanies resistance training. The insulin is a counterweight or counterbalance to the growth hormone so it may actually slow down muscle building. When you eat carbs, insulin levels shoot up. That is why it is good to eat long-chain, polysaccharide-rich, complex carbohydrates like mentioned above.
Finally, there is one more reason not to eat carbs in a post workout meal. When you don’t eat carbs, your body taps into its fat stores for energy. If you’re low on carbs, your body will burn fat in place of energy so that it does not run out of steam. This will encourage your body to lose weight.
Therefore, if you’re into losing weight or building muscle, it simply doesn’t make sense to incorporate carbs into the post workout meal. However, a post workout meal is absolutely vital to get your body repaired after a strenuous workout. The jury is still out about the content of the meal, but the necessity of the meal is established by renowned bodybuilding experts all over the world.
You can even make your own protein shake with bananas, whey protein, strawberries, raspberries, and yogurt just by purchasing a blender and buying frozen berries and protein powder. You can start getting big today. It’s easy and fun to grow in muscle and tissue.
