![]() |
![]() |
Nutrition Information |
|
||
![]() |
![]() |
Post Workout Nutrition: Secrets to a Hard, Lean Body
As you've probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you're finished with an intense workout, you're entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells. The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout. When choosing what to make for your post-workout meal, the first thing to realize is that you DON'T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process: Chocolate Banana - blend together 1 cup water, � cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder - 38 g prot, 72 g carb, 0.5 g fat, 440 calories. Pineapple Vanilla - blend together 1 cup water, � cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - 35 g prot, 71 g carb, 0.5 g fat, 425 calories. When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy! �2005 truthaboutabs.com Michael Geary - NCSF CPT, AFAA CPT;
Look For
MORE RESOURCES: Maui’s vacation rental conversion bill remains in limbo The Garden Island Newspaper No appeal of ruling for vacation rental program Anna Maria Islander Vacation Rental Reform Advisory group Cape Coral Breeze A stormy season for short-term rentals on Nantucket Rhode Island Current Judge stops Hermosa enforcement of short term rental ban easyreadernews.com Why People Are Turning Their Homes into Vacation Rentals Right Now The North Star Monthly Maui Panel Starts Deliberations On Short-Term Rental Phase-Out Honolulu Civil Beat Newman-Dailey Resort Properties Celebrates Summer Road GlobeNewswire Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now Owner-occupied vacation rentals approved for Niagara Falls neighbourhoods Niagara Falls Review Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points Maui Backs Off Rental Ban As Tourism Stalls Out Beat of Hawaii Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Vacation Renters Waste $2 Billion in Food Each Year ScienceBlog.com Maui Gets $1.6B—Can Vacation Rentals Survive What’s Coming? Beat of Hawaii Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat Study: Maui Should Be Cautious In Phasing Out Vacation Rentals Honolulu Civil Beat Honolulu Sees Doubling Of Vacation Rental Registrations Under New Rules Honolulu Civil Beat Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat Here’s Why Honolulu Doesn’t Enforce Law Against Short-Term Rental Companies Honolulu Civil Beat Key amendments proposed for vacation rental phase-out bill ahead of Council committee hearing Maui Now Oahu officials encourage people to report illegal vacation rentals spectrumlocalnews.com Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Spain, Italy, France, Portugal Join Forces in Crackdown on Airbnb Rentals: The Domino Effect Begins Travel And Tour World Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat Chase Travel Launches Vacation Home Rentals — What To Know Upgraded Points Owners claim Maui residents can’t afford converted vacation rentals, UH study says otherwise - Yahoo Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Board recommends new education programs, property management rules for vacation rentals The Palm Springs Post Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs Opinion | Airbnb and Vrbo are going downhill like a hippo on a water slide The Washington Post Couple who owns Manasota Key vacation rentals welcomes first renters since Hurricanes Helene, Milton FOX 13 Tampa Bay Supreme Court: cities cannot limit vacation rentals based on owner occupancy Idaho Public Television City has no mercy for illegal vacation rental operators Hawaii News Now It's Time to Plan Your Summer Vacation—Here Are 100+ Top Rentals Around the World Condé Nast Traveler Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette Santa Cruz County moves to rein in vacation rentals Lookout Santa Cruz Vrbo offers last minute deals on vacation rentals Short Term Rentals - News Vacation rentals in southern Gran Canaria: the judge does the work for the Canary Islands government. Maspalomas24h Vacation rentals may face new taxes as WA lawmakers eye housing fix The Center Square Maui mayor's plan to phase out vacation rentals would increase housing but shrink the economy AP News Housing panel looks at new rules for rent-setting algorithms, vacation rentals - Evanston RoundTable Housing panel looks at new rules for rent-setting algorithms, vacation rentals Evanston RoundTable With housing and economy at stake, Maui County weighs phase-out of 7,000 vacation rentals Hawaii Public Radio Manatee County Commission votes to pursue regulation of short-term vacation rentals Sarasota Herald-Tribune The Short-Term Rental Hosts Spending Big to Trick Out Their Vacation Properties - WSJ The Wall Street Journal The Best Vacation Rental Travel Insurance for 2025 U.S. News & World Report Resources for Vacation Rentals for Springs Protection Alachua County Everything You Need to Check in Your Vacation Rental Before Unpacking a Single Bag Better Homes & Gardens Hawaiʻi County Council seeks more oversight with passage of vacation rental bill Hawaii Public Radio It's Not Your Imagination: Palm Coast Homes Used as Vacation Rentals Increase by 70% in 2 Years, to Over 500 FlaglerLive Aspiring vacation rental hosts in Mission Beach may have a shot at getting a coveted license San Diego Union-Tribune New vacation rental company launched in Lincoln County newportnewstimes.com |
![]() |
![]() |
![]() |
RELATED ARTICLES
Good Fat Diet or How to Choose the Best Foods for Your Family? Some fats are good for you. Your body can't function without them. Aggressive Behaviour Seems To Be Triggered By Early Age Diet The fact that diet directly affects behaviour is no news, on the contrary, this reality has been perceived a very long time ago, as the old saying "a man is what he eats" proves. Studies have been performed to ascertain the degree in which this happens. Combat Drug-Induced Nutrient Depletion Today, more than ever, consumers over the age of 50 are on some type of Pharmaceutical drug regimen, many of which promote healthier, longer lives. Unfortunately, many of these drugs also deplete vital nutrients from the body which may cause a new round of medical complications. Dietary Guideline USA Are you sick and tired of the confusion about our dietary guideline? Don't do this, do that, no not this, lose weight this way and on and on. Too much fat, more of this and it goes on and on and on. Good Meal Sizes and Frequency Meal sizes and frequency are very important. Over the years people are amazed by how much food I eat at work in a day and part of this can probably be explained by decent genetics but more importantly I make sure that I have a higher metabolism by eating more smaller meals. Tips to Avoid Trans Fats Hidden In Food Recently, trans fats have risen to the forefront of the nutrition world. It is not uncommon on a regular visit to the grocery store to see a wide range of products advertising themselves as being "trans fat free". Introduction To Cocaine Addiction Coke, more commonly known as cocaine is a highly addictive stimulant which instantly affects the brain after introducing it to the body. The effects of this drug are extremely pleasurable and give a false sense of euphria. 5 Tips To Lower Your Cholesterol Cholesterol has been around for thousands of years. It's a natural function of the human body. The Importance of Nutrition and Lifestyle Eating healthy and taking care of yourself is essential to obtain optimal wellness. Most people roll their eyes or moan when confronted with these ideas, but, in reality, taking care of yourself is not as hard, time consuming, expensive, or dull as most would have you believe. Our Livers Need for Water Although many realize that the liver has its own cleansing system, it does need help - as it cannot maintain its healthy state if its being abused. Abuse occurs when too much of the wrong foods are entering the body. Enjoy The Holidays Healthfully How To Have A Healthy ThanksgivingEnd of the year holidays are a time when our eyes are often bigger than our stomach! Many of us wonder how we will get through them without gaining 5 or 10 pounds. So how can you feel great after parties and meals instead of overstuffed and uncomfortable?Your stomach cannot miraculously hold more food just because it's the holidays. Let Your Freezer Be Your Ally! Most recipes end with instructions to "serve immediately." You could conceivably serve any one immediately but how about putting meals in the deep freeze for prosperity. Train Your Self To Eat Healthy For some people it is really hard to give up the junk food and sweets and eat a better, more nutritious diet. So let's use the example of eating the 5 to 9 fruits and vegetables we need daily. Understanding Glyconutrients You say you don't know what glyconutrients are? You are not alone. Perhaps you have heard a bit about glyconutrients but you don't really know what they are or how they could benefit you. Ocular Nutrition and Eye Health Food Understanding ocular nutrition and eye health can be one of the ways to support your vision. As early as in our 30's, our eyes and vision can begin to deteriorate. Calorie Deficit I am sure you have heard you have to build more muscle so you can burn more fat. I'm sure you have also heard that you have to put your body into extreme calorie deficit in order to lose weight. WLS Patients Feeling Gassy & Bloated? Sugar Alcohol May Be To Blame Sugar intake is a real concern for people who've had gastric bypass, in fact most patients fear sugar. The foremost fear isn't weight gain, it's dumping. Where Does Your Drinking Water Come From? Have you ever thought about where your drinking water comes from? Most of us never give this question a thought. Yet, the sources of our water tell us a lot about its quality. Whey Protein Importance Studies on whey demonstrate it's an even better protein supplement than previously thought. Although whey protein's health benefits have only recently been elucidated, the use of whey protein for medicinal purposes has been prescribed since the time of Hippocrates. 3 Important Differences Between White Bread and Whole Wheat For any kid who grew up eating doughy, thick Wonder Bread for lunch, the encouragement by dietitians and nutritionists to switch to whole wheat bread can be a tough transition.Bread, like any other part of our diet, is an acquired taste. ![]() |
home | site map |
© 2005 |