Why is Your Post Workout Meal So Important?

I am sure you own heard previously that your post - workout meal is actually the most important meal of your day ( aside from breakfast of course ).

I would have to agree with that assertion for the most part through refueling your body with the right fluctuation of nutrients is so vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolic rate sky high.

Here ' s some recent research on post - workout meals:

" A recent 12 - week assent to says that those who failed to consume a post workout meal directly after their workouts suffered a lower metabolism, loss of fat free mass, and had rainless indications of muscle loss - duration their counterparts ( those who consumed a post workout compensation meal ) significantly forfeit more fat, added lean muscle, improved their metabolism, and increased dynamic potentiality. "

I hold noticed that many people are glassy-eyed as to what actually makes a good post - workout meal. A splice common questions I draw about post workout meals:

1. Aren ' t post - workout meals only important for muscle building? Do they antecedent at all for fat loss goals?

2. Is it best to use one of the fancy post - workout drinks or shakes that you identify in the magazines or is a whole food meal preferred? What ' s the best variety of carbs to protein to fat agency a good post workout meal?

3. How soon after a workout is best to have my post workout meal?

Answers:

1. Post - workout meals are wholly vitally important for BOTH muscle building and losing body fat!

Always refresh memory that one of the most important considerations of long period body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your plenary body.

By consuming a good post workout meal after every workout, you relief your body in repairing and building lean muscle throughout your total body. The another lean muscle you have, the further your metabolic rate ( alike when resting )... hence, you lose fat easier and faster, and it is Highly easier to stay lean in the remote term.

2. Are whole foods or supplement shakes best? This can altogether be done either way, but I am scene to show you some guidelines why some post - workout shakes are better than others and some entire foods are better than others. Either way, it can work.

First, keep in mind that your goal throughout the majority of each day is eating picayune whole food meals frequently that digest slowly salt away high fiber and a controlled glycemic response ( crimson sugar ). These average run-of-the-mill meals should also contain healthy fats and slowly digested proteins to sustain a steady supply of amino acids.

When it comes to post - workout meals, you can just about use the exact opposite strategy of your standard meals. With post - workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to outbreak nutrients and glycogen back thing your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.

So while I always preach high fiber for most of your meals, with post - workout meals, you actually craving lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair.

Another consideration to direct in mind... while I always preach healthy fats at very much of your meals... with the post workout meal, you actually want nearly unbroken carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time.

What about the best ratios of carbohydrates and protein?

I have reviewed dozens of studies on this subject and intensely seem to allow that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best many-sidedness to maximize muscle repair to compensation that metabolic rate for long duration body fat loss.

I usually make my post - workout shakes using a frozen banana, whey protein, douse, and some real maple syrup ( not the tasteless high fructose corn syrup based maple syrups at most stores ) and aim for about a 2: 1 ratio of carbohydrates to protein in the shake.

If you want to make things a little simpler, one of the best post - workout shakes that I ' ve originate that is already mixed spell a 2: 1 carb: protein contingency is Prograde ' s Varsity Post - Workout merge. You can bonanza it at the bottom of this page.

3. How soon should you eat ( or cheer ) your post - workout meal once your done working out?

Now right now as you can after your workout ( the sooner the larger )!

Studies have shown that the sooner you nullify your post workout meal consequent your intense workout, the better your muscle recovery leave be, and a higher aggregate of the carbohydrates ingested bequeath be used for muscle glycogen replenishment instead of other uses.

The first thing I do when I influence back from the gym is put together my post workout shake, and this is about 10 min after finishing my workout.

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