The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
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Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits. Since by knowing what to eat after a workout and the best thing to eat after a workout, you’ll be able to better improve your performance and recovery, and build muscle that much faster. So how can we design the best post workout meal for muscle gain using the best muscle building foods to eat after a workout? Well in this video that’s exactly what I’ll cover by going through what research has deemed as the optimal post-workout meal along with various easy to make post-workout meal plan examples that you can implement right away. Afterwards, you’ll know exactly what to eat to build muscle after a workout.
First, let’s talk about protein. The best types of protein after a workout will be fast digesting protein sources since research has indicated that they promote post-exercise anabolism to a greater degree and does so much faster than slower-digesting protein sources. Therefore, your best option here would simply be whey protein powder or plant protein powders, but lean meats and egg whites are definitely viable options as well. And as for the ideal amount of protein to have, we know that 20g of a high quality protein such as Whey is able to elicit a near-maximal protein synthesis response following a workout. However, they also found that doubling the amount to 40g was able to significantly boost protein synthesis by 20%. What I’d recommend though is simply aim to get at least 20g in your post-workout meal and aim for 40g if you’re on the heavier side, or if you would just like to ensure that you’re stimulating maximum protein synthesis or if this is going to be your last meal before bed since this will better improve protein synthesis.
For carbs, you’ll want to incorporate them into your post-workout meal since they create a more anabolic environment for growth and replenish glycogen the fastest. As for the best types of carbs to include, research indicates that high glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise and are thus ideal options. Some examples include white potatoes or sweet potatoes, rice cakes, white rice, and so on. However, what’s more important than the type of carbohydrate you ingest though is the amount you ingest within your post-workout meal. A good idea is to get roughly 20-30% of your total daily carb intake, or at least 25 to 30g of carbohydrates within that post-workout meal in order to best replenish your glycogen levels and support an anabolic environment.
And lastly, as for fats, research is relatively unclear as to their benefits and drawbacks regarding post-workout nutrition. In my opinion, I’d say just do what you want with fats post-workout because at the end of the day, the difference between including them or not is insignificant.
Implement the above tips into your post-workout meals and you’ll be able to recover and grow much faster. I’d also highly recommend that you check out the meal examples provided in the video.
Now keep in mind that post-workout nutrition is just one of many aspects that you’ll want to get right in order build muscle most effectively. Because you simply aren’t going to see the results that you’re after if you’re not optimizing all aspects of your nutrition and your training as well. This is exactly why within my built with science programs I not only cover training but also show you exactly when, what, and how much to eat based on your goal and body stats, such that you can build muscle and lose fat as quickly as possible. And to get started, you simply take the body type analysis quiz below to determine what program and what approach is best for you:
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PROTEIN GUIDELINES FOR POST-WORKOUT MEAL:
CARBOHYDRATE GUIDELINES FOR POST-WORKOUT MEAL:
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It has a number of benefits when it comes to weight loss. Calcium will help reduce bone loss, and vitamin D helps the bones absorb the calcium. According to researchers, lack of sleep can interfere with weight loss and cause you to overeat.
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Literally, what you put in your body counts just as much as the types of medicine that your cancer is treated with. Carefully read food labels so you know exactly what you’re eating. White food is usually high in carbohydrates and highly fattening.
Healthy diet is emphasized a lot nowadays as it really reduces the risk of many diseases and it cures many of them, the biggest of which is obesity. Obesity is actually a very big cause of diseases that can be very fatal.
When it comes to nutrition, dessert can be one of the hardest meals, but a lot of people forget about fruit, which makes for a healthy and smart dessert choice. If fruits aren’t your thing, try making it into a smoothie or making fruit muffins or even try something like sherbet to satisfy your sweet craving without sacrificing nutrition.
weight loss has become a very “fashionable” movement and so many commercial weight loss program clinics compete with each other promising a trim physique in an unbelievably short time – crash programs that really do not care about your heath even as they profess to, but are actually setting their sights on the dollars you will pay them for the program. It is no wonder you hear people air their disappointment with an ineffective weight loss program they paid a fortune for.
So what is bad for us and what constitutes an unhealthy healthy diet? To begin with, all that pre-prepared food from the freezers of the supermarket should not be gracing your fridge. Ready meals and most frozen food is jam packed with salt, sugar and fat. Takeaways and fast food chains all sell food that is filled with unhealthy ingredients and is laden with salt and sugar which is what makes it taste so good. Sweets and snacks such as chocolate, crisps, cakes and biscuits are certainly no good in large amounts. All contain high levels of salt, sugar and fat which will lead to many health problems. Of course eating these foods once in a while is fine but consuming them every day is a recipe for weight gain and health issues.
Always be prepared. For example, make sure you have got cans of legumes and beans in your kitchen. These can always be added to salads or soups to supply fiber and proteins to your meals, even if they are rushed.
Be cautious about the kind of preservatives used in the preservation of the dog food in case you are purchasing: Preservatives might make dog foods more edible, you should avoid pet foods that contain chemical preservatives like BHA, BHT and ethixyquin. Vitamins C & E are better preservatives for the dog’s health.
It is evident that nature has a delicate balance and it is up to humans to maintain that balance in order to have a healthy life. Without a healthy life a person can develop many diseases that will not only decrease the life expectancy but will also make life painful and tough due to many diseases and conditions. Thus, it is beneficial to have a healthy body that is in the best shape.
These nutrients are the key to keeping your body working the way that it is supposed to. Fruits make you live longer because they contain vitamin A to Z. White food is usually high in carbohydrates and highly fattening.
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