As you most likely know, your post workout meal is extremely important.
The objective is to pick a meal with some quick carbs to digest and quickly digestible protein to kick start your muscle repair. The increased levels of amino acids and carbs promotes an insulin spike and gets those nutrients back in your system to help repair the tissue you just broke down during your workout.
For the best results (if you’re going for a lean tone body) your supplement should generally contain between 250-500 calories. Of course it varies depending on if you’re a male or female and weight but this is a general rule of thumb. Also, your post workout meal should contain a range of 2:1 ratio to a 4:1 ratio of carbs to protein.
It’s a good idea to keep your post workout supplement low on the fats.
When choosing what to make for your meal, the first thing to understand is that you really DON’T need all of these expensive post workout supplement formulations that have all these crazy names..you know the tiger blood, dinosaur rage etc.
You can actually make your own post-workout shake from natural stuff instead of using the expensive supplements.
There’s nothing bad about choosing a post workout protein shake but it’s also important to realize you can create your own post workout supplement as well. If you can use a mixture of natural ingredients even better.
Here’s a source of easily digestible natural smoothie for you:
bananas, pineapples, honey, organic maple syrup are all great ways to get your insulin response going.
The best source of protein is to go with whey protein and you can mix it in some fat-free or low-fat yogurt.
Here are some great ideas you can incorporate in your port workout smoothies:
mix 1 cup of water, half cup of milk (ideally skim milk), one and half frozen bananas, 2 tablespoons of organic maple syrup and 30 grams of chocolate whey protein powder.
mix together 1 cup of water, half cup of vanilla yogurt, one cup of frozen pineapples, 2 tablespoons of honey and 30 grams of vanilla whey protein powder.
When looking to lose body fat it’s important to remember your after workout meal should have the opposite characteristics of all of your other meals throughout the day.
While post workout meals should have quick high glycemic index carbs and easily digestable proteins, all of your other meals in the day should be low glycemic index, slowly digested carbs and slow release proteins so you’re body is receiving nutrients slowly over the course of the day.
These are some really powerful techniques to help develop your lean toned body. A great way to look at post workout meals is that you can satisfy that sweet tooth itch with these smoothies. Make sure your workouts are intense and you can benefit from having the added sugars that are in your post workout meals.