Post workout snacks or meals often go neglected by us don't they? I don't think it's because we ignore that we should eat after working out. I believe it's because we are so busy that we are rushing to get to work, run an errand or pick our kids up from school! However, with some simple planning and quick meals, we can put little effort into making sure we eat our post workout snacks.
Workout supplement timing is probably one of the most important things you need to consider when taking muscle supplements since it can make the difference between wasting your time getting totally ripped. If you recently thought about taking your workout to the next level, but have no idea about the types of supplements you should take and especially when to take them, rest assured. We went ahead and covered that below for you, so let's see what you can do in order to get big and rock solid muscles by taking supplements at the right time.
Post workout is an ideal time to eat a small meal with both protein and carbohydrates to help repair and build muscles and replenish your energy stores, respectively. It’s best to eat within 60 minutes of finishing a workout because that’s when your muscles are most receptive.
Post-Workout Nutrition:Other than breakfast, this could be your most important time to take in food. After exercise (or a game) your body has used up its stores of energy and you need to replenish or “fill the tank back up”. Your body will be like a sponge for nutrients and fluids and you have a 2-hour window where your body is most receptive to nutrients.
Todays recipe is from a gourmet nutrition book by Dr. John M. Berardi, Michael Williams and Kristina Andrew. This smoothie is a perfect post-workout meal providing 70g protein, 80g carbohydrate, 9g monounsaturated fat, 3.7 polyunsaturated fat, 0.2g omega-3 fatty acids, 3g omega-6 fatty acids,16g fiber, and 37g sugar. This could also be used for a meal replacement so pull out your blender and mix up this nutrient dense smoothieIngredients:Raspberries frozen 1 cupSpinach 1 cupLow-fat plain yogurt 1 cuplow-fat milk 1/2 cupCashews 1/4 cup
This is the forgotten part of fitness. Not has sexy as core training. Or pumping out a set of bicep curls in the mirror. Or wearing that tank top to show of your muscles. Hey I have been guilty of all that!
Posted by Shane Mclean @ Monday, September 09, 2013 @ 13:06pm
"In order to build the body up you must break it down first" The body utilizes energy stores and recruits muscle fibers to power through a workout. Post workout, muscle fibers will develop tiny tears from being challenged (This is what facilitates muscle growth) and lactic acid (A by-product of ATP energy) will build up in the muscles also causing soreness. After excercise the body's insulin and energy levels are low, muscles temporarily break down as the body utilizes protein to repair itself, and stress hormones such