| Most people tell you that you have to have a full | | | | spike your insulin levels which in turn is going to |
| breakfast. It probably is true that breakfast provides | | | | restore your levels of muscle glycogen and |
| a great start to your day. But have you thought | | | | encourage the anabolic effect which will build your |
| carefully about your post workout meal ? | | | | muscles. For the protein bit, I usually try low fat |
| This could well be the most important meal for you. | | | | yogurt or denatured whey protein isolate. Try a |
| Why is it so vital to eat something after your | | | | smoothie recipe for some great post workout meals |
| workout? After a pretty hard workout your muscle | | | | Chocolate Banana. This has about 450 calories, 35 |
| glycogen is depleted and the cortisol levels are high | | | | grams of protein and 75 grams of carbs, just .5 |
| because they are doing that very important task of | | | | grams of fat. Blend the following ingredients :- 1 cup |
| breaking down muscle tissue. This is called a catabolic | | | | water, ½ cup skim milk, one and a half frozen |
| state and is not great because you want to get to | | | | bananas, 2 tbsp organic maple syrup, and 30 grams |
| an anabolic sate. How can you do that? The best | | | | chocolate whey protein powder. |
| way is to eat something as soon as you are out of | | | | If you really want to lose some body fat,you should |
| the gym after your workout. | | | | remember that all your daily meals should be the |
| Try to have a snack or meal which contains 300-500 | | | | opposite of the post workout snack. What are you |
| calories. If you are female and weigh about 120lbs, | | | | eating during the day, then ? During the day, your |
| then you will need 300 calories. A man who weighs | | | | meals have a low glycemic carbs, lots of slow release |
| 200lbs will definitely need about 500 calories. Try | | | | protein which is easy to digest, healthy fats and |
| twice the rate of carbs to protein with a maximum | | | | carbs which are slowly digested. That is in stark |
| of four times as many carbs as protein. You need | | | | contrast to the post workout snack, where you are |
| fats too but NOT in your post workout meal - you | | | | going for high glycemic carbs, quickly digested |
| can have those with all your other meals. | | | | proteins and hardly any fat. |
| This is because any fat you may consume definitely | | | | So, if you are really serious about getting leaner and |
| slows down your digestion and that is NOT what you | | | | fitter, try out the points I have mentioned above. |
| want at this crucial time. | | | | Just think, you will be able to satisfy your sweet |
| You do not really need any of those post workout | | | | tooth and still not put weight on around your belly ! |
| supplements which you see in all the fitness | | | | You will be having sweet things at the right time and |
| magazines. Go for something natural. Here are some | | | | they will be helping your body to repair the muscle |
| ideas:- any fruit, raisins, honey or maple syrup will all | | | | tissue. |