subject: Post Workout Meal [print this page] First up, consider what the primary aim of your post-workout meal is. This meal is going to aim to restore the muscle glycogen levels after they have been depleted during exercise, as well as providing the amino acids that are necessary for the muscles to undergo a rebuilding process and grow back stronger so you can see improvements in your fitness level.
Now, your ultimate goal on a daily basis should be eating foods to speed up metabolism, small but frequent whole foods to speed up metabolism, that are rich with fiber and digest slowly while controlling blood sugar. These meals must include healthy fats and slow digesting protein to give you a constant supply of Amino Acids.
Taking a food that can digest quickly, immediately after our workout exercise is our goal. So, we need to choose foods or meals that contain carbohydrates that can digest speedily in other to replenish our muscular glycogen and also fast digestible protein that will supply the amino acid required in the repair of our worn-out muscular tissues.
Essentially, that post-workout meal is going to serve to increase your recovery after the workout by replenishing the muscle glycogen stores (storage form of energy in the muscle tissue), and by providing the raw materials for the muscle tissues to repair themselves after you've broken them down during the session.
Proteins are crucial to post exercise anabolism (repair). Why? Because Protein will provide essential amino acids needed to rebuild damaged tissues. In fact, the body itself needs somehow to adapt to the workout rigors, and protein gives it those essential amino acids required for endogenous protein synthesis. In other words, the body's ability to adapt to exercise is dependent on getting available protein.
You don't have to buy a bunch of expensive supplements. A smoothie is the way to go. You can build your post-workout meal by walking down the aisles at any grocery store (and pay a lot less!). Natural is always better when you are trying to make your body lean. For protein, I recommend a micro-filtered natural whey protein/organic yogurt combination in a smoothie.
The main goal is to pick a meal with fast digesting carbs to replenish muscle glycogen as well as fast digesting protein to give the amino acids that are needed to jump start muscle repair. The surge of carbs and protein from this quickly digestible meal promotes an quick insulin spike from the pancreas, which fills nutrients into the muscle.
The next nutrient to be consumed in your post-workout meal would be your carbohydrates. After your workout you want the fastest acting carbohydrates you can get. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. Carbohydrates with an glycemic index scale of 100+ would be optimal, you would also want this to be in liquid form for faster consumption and faster absorption.
Here is more on why the post workout meal is important. After a workout, it is essential to quickly refill the body with the needed nutrients to start the repair and rebuilding process. This is important no matter what your fitness goals are. The meals after your workout should include carbs and protein. During a workout muscle carbohydrate depletion will occur. The body uses carbs for energy so your meal must include carbohydrates.
