Thursday, March 1, 2012
Best Post-Workout Meal
One of the most important components of being healthy and losing weight is what you consume after your workout!
As soon as possible, following your strength training workout you need to consume:
· 20-30 grams of a lean COMPLETE protein like whey, soy, egg, or fish
· 20-30 grams of carbohydrates with a high glycemic index
Because there is a brief window of opportunity after your workout, where protein synthesis occurs at the highest rate.( If you are wondering what protein synthesis is, it is the process in which your cells are building proteins) This happens because of the broken-down muscle tissue that occurred during your workout. Complete Muscle Recovery is what we want! This will happen if you provide your muscles with a large supply of amino acids- the building blocks of protein – within 45 minutes after your workout. A whey or soy protein shake is the best post-workout protein choice because it is so rapidly absorbed, and it has the highest availability to the body, of all proteins.
What about the high glycemic carbs? Well, immediately following your workout is the only time to eat these kind of carbs, because they cause an insulin spike. Normally, you don’t want that. But, this time we do. Insulin helps shuttle protein into the muscles, repairing and building new muscle. Bingo! That is what we want! Plus…insulin is an important hormone that regulates the storage, replacement and use of glucose. During a workout, the body uses stored glucose that is in the blood and muscles as fuel. If the lost glucose isn’t refilled within about 45 minutes after workout out, your body goes from an anabolic state (muscle growth and repair) to a catabolic state (cannibalizing of the body’s muscle for protein and energy, this also happens when you don’t eat breakfast or skip meals).
This is why I suggest to all of my fitness clients to drink a high quality whey or soy protein shake. The ones I recommend and use myself are Shaklee Cinch or Shaklee Physique, to help your body rebuild those muscles. These two shakes are the best quality, most effective shakes I have found. You want to thoroughly research your shakes to find ones without nasty chemicals, preservatives and other harmful ingredients. Remember, the best way to lose weight and keep it off is by having a stronger metabolism. More Muscle = Stronger Metabolism!!
Don't let your hard work go to waste! Refuel with the right fuel after each workout and watch it make a difference!