POST-WORKOUT MEAL - WEIGHT TRAINING
DON'T SCREW IT UP
........................ If you really want to build a Lean Strong Muscular Body.
If there is ONE MEAL that I would say that is the most important one, it will be “The Post-Workout meal” after your weight training. So many hard works in the gym, intensity, sweat and pain for nothing? Yes, nothing will happen if we are not taking in consideration the important factor that are happening after a great workout and nothing will happen if we are not feeding our body correctly.
WHAT IS HAPPENING AFTER A WEIGHT TRAINING WORKOUT.
- Our muscle glycogen stores are depleted.
- Many muscle proteins are also broken down
- Blood glucose levels begin to drop-off, insulin levels drop drastically
- The catabolic hormone Cortisol is now rising.
- The Cortisol hormone will now try to eat our muscles for finding a source of energy.
- Suppressing the Cortisol hormone as fast as possible, this is the FIRST RULE.
- Replenishing our glycogen with simple carbs (high GI).
- Rebuilding our muscles protein that have been destroy
Note that when our body is in a catabolic state, insulin promotes muscle growth.
PWO - WHAT SHOULD BE AVOID
For this period of time, it is better to stay a way from the complex carbs and fibrous carbs because it will take too long to digest them and it will not give us an optimal
insulin release to offset the muscle catabolism. Also you must STAY AWAY from FAT for this period of time because fat will slow down the absorption of your protein and carbs.
LET’S TALK ABOUT CARBS FIRST.
PWO – WHAT ABOUT FRUIT
Many people choose to eat fruit post- workout, that’s okay , BUT make sure you are eating fruits that are higher in GLUCOSE then fructose such as banana and grape. The banana has a higher glucose content per fruit than the other fruits, approx 66% sucrose, 14% fructose, and 20% glucose so this will be a good choice for this period of time if you want to eat fruit.
PWO – WHAT WILL BE THE BEST.
GLUCOSE
Glucose is a specific form of sugar and one of the simplest and it is the form found in the bloodstream. Note that "Blood sugar" always refers to blood glucose. The faster you can get glucose into your bloodstream and muscles, the less protein will be destroy and the more glycogen will be store. So the simple carbs that will replenish your muscle glycogen are in form of glucose and are call:dextrose or maltodextrin (form of powder) to ingest for your post-workout, mixing it into your whey protein.
Several studies have demonstrate that post-workout nutrition should contain protein and carbohydrates in a ratio of 2g of carbohydrate to every 1g of protein and having this meal in form of a liquid nutrition is more rapidly digested and absorbed, and nutrients are more rapidly delivered to the muscle.
FEED YOUR BODY CORRECTLY OR KISS YOUR MUSCLES................
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