Geary’s Post-Workout Nutrition

After your workout your body has lost some fluids and muscle tissues begin to break down. The most beneficial activity is to have a proper meal. It may be the most important meal of the day. After you complete a vigorous workout, your body is in a catabolic state where your muscle glycogen is depleted and the cortisol levels are increasing. Your primary objective should be to reverse the catabolic state to an anabolic state. You receive the most benefit by eating an easily digestible meal as soon as possible.

Since you have complete control of what is contained in this important meal you want to make sure that all ingredients are easily digested. First you will need to include easily digestible carbs that will help the body replenish the muscle glycogen. Next you want to include quickly digestible protein to generate the amino acids also needed to repair the overworked muscles. Nutrient production for the body cells is triggered from a spike in insulin.

The post-workout meal can make the difference between having your body ready for the next workout and being in a constant state of soreness and muscle fatigue. There are some guidelines which have guided thousands of athletes and ordinary people who workout for good health. The number of calories in the meal should in the range of 300-500 calories. The 300 calorie meal is perfect for a 120-lb female and the 500 calorie meal is perfect for a 200-lb male.

When designing your post-workout meal the ratio of carbs to protein should be in the range of 2:1 to 4:1 (carbs:protein). It is more effective to minimize the amount of fat for this meal, since fat slows the absorption of protein (meat). Other daily meals should have “good fats” as part of a balanced diet.

Choosing the right ingredients for your post-workout meal (PWM) is not difficult. Make sure that expensive post-workout supplements are not on your list. Choose natural food sources whenever possible because they have a higher nutrient density and they don’t contain refined sugar. Avoid those good-tasting maltodextrin shakes with the additives.

Let’s look first at the quickly digestible carbs. I have found that bananas (frozen or room temperature), pineapples, honey, organic maple syrup will stimulate pancreas to produce an insulin spike. Next your source of a quickly digestible protein is non-denatured whey protein isolate or some low fat yogurt. Remember that if you can have this meal within 30 to 60 minutes after your workout you will maximize the benefits.

If you like delicious smoothies, I have listed a couple of popular ones below. Make your own flavors to suite your taste but these can be your PWM several times a week.

Pineapple Vanilla – blend together 1 cup water, cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 0.5 g fat, 425 calories.

Pineapple Vanilla – blend together 1 cup water, cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 0.5 g fat, 425 calories.

Unless you have already reached that perfectly sculpted body, you still want to lose some belly fat. You want to avoid the mistake of using the PWM as the standard daily meal. Other meals have a different purpose. For example, the PWMs have a high glycemic index and contain quickly digested carbs and proteins compared to your regular meals, which have a low glycemic index and contain slowly released carbs and proteins.

Here the good news. By following the PWM recipes your are taking a major step toward having that slim, muscular body you always wanted. Your choice of foods after workout will maintain the proper nutrient levels and contribute to losing that extra fat. If you don’t go wild you can add some sugar (dark chocolate or something sweet) to your PWM without adding to your fat level. Enjoy PWMs and fat burning.

Viktor Kuhle is a scientist who researches nutrition and the most recent medical news. To learn more about burning belly fat, get your free report when you visit us.