Here’s some recent research on post-workout meals:
“A recent 12-week examine says that those who failed to eat a post workout meal instantly after their exercises suffered a decrease metabolism, loss of fat free mass, and had clear indications of muscle loss – while their counterparts (those who consumed a post workout recovery meal) significantly lost extra fat, elevated lean muscle, improved their metabolism, and elevated dynamic strength.”
I have noticed that many people are confused as to what actually makes a great post-workout meal. A couple common questions I obtain about post workout meals:
1. Aren’t post-workout meals only important for muscle building? Do they matter in any respect for fat loss goals?
2. Is it greatest to use one of many fancy post-workout drinks or shakes that you just see in the magazines or is a complete food meal better? What’s the perfect combo of carbs to protein to fat in a great post workout meal?
3. How quickly after a exercise is greatest to have my post exercise meal?
Answers:
1. Post-workout meals are actually vitally necessary for BOTH muscle building and dropping body fat!
Always bear in mind that one of the important issues of long run body fats loss and maintaining a lean physique for life is raising your total metabolic charge by constructing and maintaining adequate lean muscle mass all through your total body.
By consuming a great post exercise meal after every workout, you help your body in repairing and building lean muscle all through your complete body. The more lean muscle you have, the higher your metabolic fee (even when resting)… hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.
2. Are whole foods or complement shakes best? This can truly be done both way, but I am going to point out you some pointers why some post-workout shakes are better than others and some whole foods are better than others. Either way, it could actually work.
First, take into account that your purpose throughout the majority of each day is consuming small entire food meals steadily that digest slowly with high fiber and a managed glycemic response (blood sugar). These normal daily meals must also contain healthy fats and slowly digested proteins to keep up a steady supply of amino acids.
When it involves post-workout meals, you possibly can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually need a faster digesting carb supply to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just vital for building muscle, but in addition for shedding fat.
So whereas I at all times preach high fiber for many of your meals, with post-workout meals, you actually need lower fiber, higher GI carbohydrates, and quickly digesting protein as properly to kick start muscle repair.
Another consideration to maintain in mind… whereas I all the time preach healthy fats at most of your meals… with the post workout meal, you actually need almost all carbohydrates and protein, and little or no fat. Fat within the post workout meal simply slows the absorption and glycemic response which is not what you want at this key time.
What about one of the best ratios of carbohydrates and protein?
I have reviewed dozens of research on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the greatest combo to maximise muscle repair to boost that metabolic rate for long run body fat loss.
I normally make my post-workout shakes utilizing a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and purpose for a couple of 2:1 ratio of carbohydrates to protein within the shake.
If you want to make things a bit simpler, top-of-the-line post-workout shakes that I’ve found that’s already blended in a 2:1 carb:protein ratio is Prograde’s Varsity Post-Workout mix. You can find it at the bottom of this page.
3. How soon must you eat (or drink) your post-workout meal as soon as your accomplished working out?
As soon as you’ll be able to after your workout (the sooner the better)!
Studies have proven that the sooner you devour your post exercise meal following your intense workout, the better your muscle restoration will be, and the next quantity of the carbohydrates ingested will be used for muscle glycogen replenishment as an alternative of different uses.
The first thing I do when I get again from the health club is make my post workout shake, and this is about 10 min after finishing my workout.
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