The goal of the post-workout meal is to quickly and
efficiently refuel the muscles and
provide them with the raw materials they need to rebuild themselves to
grow.
There are two anabolic windows in which you should be
feeding your body.
Post-Workout Window #1
(within 45 minutes of completing workout – however the sooner you refuel
the better) – During this window a liquid source is ideal because it can be
processed and utilized by the body quicker. This is especially recommended for
people with an underactive digestive system. A high quality whey protein or plant protein powder. One which
includes BCAAs and Glutamine will fit the bill as well.
Post-Workout Window #2 (within 90 minutes to 2 hours of
completing workout) – During this window you are fuelling your body with food
sources. The meal should be heavy on protein and complex carbohydrates. While
protein builds muscles the carbohydrates spike your insulin levels providing
the body with a transport system for the nutrients to reach the muscle cells.
For women a minimum 20 grams of
protein is recommended and for men a minimum
of 30 grams of protein is recommended.
Gaining mass?
If your goal is to gain mass your post-workout meal should
be approximately 15-25% of your daily caloric intake. For example: If your diet
calls for 3000kcal/day, your post-workout meal should be 450-750kcal. Don’t be shy, eat!
The information presented here is not intended to replace
professional medical care when needed. Consult a qualified healthcare
practitioner for disease diagnosis, therapy choice, medicine selection
and dosage.
3 comments:
This is really good. But mys sister has high blood pressure. Is it good for her?
This is a authantic websit . Nestlé is the world's leading , health and wellness company. Good Food, Good Life is the promise we commit to everyday, everywhere – to enhance lives, throughout life, with good food and beverages thank you for post
Lots of notes to take from this!
Sport Nutritionist
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