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 easily digestible quick 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 all of the fancy ads you see everywhere will tell you that you absolutely NEED! As with any nutritional
strategies, natural is always better. Plus you'll get a higher nutrient density by focusing on natural ingredients as I explain here vs. the maltodextrin and refined
sugar that are normally included in the fancy post workout supplement shakes.
A good source of quickly digestible natural carbs such as frozen bananas,
pineapples, 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, 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 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 and
quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.
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!
A more detailed and comprehensive nutritional analysis with more of these various powerful dietary
strategies are found in our best-selling #1 rated fitness ebook in the world,
The Truth About Six Pack Abs.