Abs Training and Nutrition Insider Secrets HTML version

Training & Nutrition Insider Secrets for a Lean-Body
3.1 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 (if left to go too long) 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, some fat-free or low-fat yogurt, or even some
fat free or low fat ricotta cheese. Ricotta is mostly whey protein, so it is fast