Maintaining Good Diet Program after an Extensive Workout

Today, I’d like to share some valuable ideas for a recommended post-workout shakes to help build muscle in the body and improve fat elimination.

“Exercise is not enough especially if you are not controlling your food intake”.

This is the best tagline to describe some people who fail on their journey of losing weight. We cannot deny the fact that losing a significant weight in the body is a product of several factors.

We need to remember the formula:

Proper diet modification + regular exercise + motivation + self-discipline =

perfect body curves and healthy physical well-being.

Well, we cannot deny the fact many people fails on self-discipline. They forgot to control their selves towards the foods that they eat in a daily basis. It is very important that we eat recommended foods after an extensive workout. The main reason for this is that after a vigorous exercise our body is under a so-called “catabolic state” wherein muscles in the body are lacking of a particular substance known as glycogen. Catabolic state is not good in the body and it should be reversed with a very important diet such as shakes or smoothies. This is highly recommended after a series of intense exercise.

Following is the article share about the ideas for healthy post-workout shakes to help build muscle and enhance fat loss.

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Sculpt a Better Body with Proper Post-Workout Nutrition

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by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author – The Truth About 6-Pack Abs & The Top 101 Foods that FIGHT Aging

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 (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick 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 all of the fancy ads you see everywhere will tell you that you absolutely NEED!  I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

Healthy Post Workout ShakesFor the shakes that I make myself, here are some things to keep in mind if you try it…

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, 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 more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.

The best source of quickly digestible protein is a quality non-denatured whey protein 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, ½ cup milk (I prefer raw grass-fed milk for max health benefits), one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 1.5 g fat, 450 calories.

Pineapple Vanilla – blend together 1 cup water, ½ 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, 1 g fat, 430 calories.

When choosing a good whey protein, it’s important to note that the quality vastly differs between brands and types.  Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey.

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 and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

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! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body.  If all you did was some low intensity cardio, forget about doing this type of post-workout shake.


The main goal of taking shakes after a workout is to give our body enough time to replace glycogen in the body with digestible foods such as shakes. As a matter of fact, protein shakes are actually popular in the market right now. This is easy to digest post-workout food. As we all know, protein is needed to repair muscles in the body that are overstretch during workouts. Mike Geary said “the post-workout meal should generally contain between 300-500 calories to get the best response”. Well, it is already tested and proven so we must follow this advice.

As usual, feel free to email this link to your friends and family or share it on your blogs, forums, or Facebook pages to help your friends and your family.

If you’re interested to learn how to burn your belly fat, then you can discover this single realization to quickly getting a FLAT BELLY.

 

By Daniel N. Alexander
“A healthy body, for a beautiful lifestyle!”
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