The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who cares about nutrition or wants to build muscle, lose fat or improve their body. For about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.
The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine-and the way you replenish your body's supply is with protein.
The meal should be easily digestible, in order to rapidly induce muscle building. Muscle building, on the other hand, will help burn more fat.
Here are some ingredients that you can include in your post-workout meal:
Whey protein shake
Boiled egg whites
Chicken & mixed vegetables
Fat is usually difficult to be digested. Including fat in your post-workout meal will slow down the digestion and absorption processes. This is the last thing you'd want to happen after your workout. So, be sure to avoid a fatty meal.
POST WORKOUT SUPPLEMENT
Post-workout supplements are supplements that you take soon after exercising, in order to replace lost nutrients and jump-start your recovery. Often, they'll contain a mix of amino acids, which are the building blocks of muscle, as well as other ingredients to assist in recovery, rehydrate your body, and replace the nutrients that are lost during intense exercise.
Most post workout recovery supplements come in the form of powders that are mixed into milk, water, or blended into shakes. They are designed to be absorbed and digested quickly, so that they can get to work right away. You can also find recovery supplements in the form of capsules or pills, which can be more convenient in some cases.
There are a wide range of products available in the "post-workout" category. It's hard to go through all the options and find the one that's right for you. A small guide to help you choose the best for your workout regime and body type.
- Ingredients - number one - what's in it, how much is in it, and what can it do for you. Take a close look at the ingredients and note whether or not it contains everything you're looking for. Also, keep in mind the supplements you already taking and how they'll stack with the post-workout.
- Brand reputation - who makes the product? You should read post-workout supplement reviews to get an idea of the quality of the companies who make these supplements.
- Value for money - how much does it cost? More accurately, how much does it cost per serving. When comparing two or more products, calculate the cost per serving and compare that, rather than the cost of the product itself.
- Taste/flavor- does the flavor sound good to you? You'll want to find something tasty or at least decent, otherwise you won't want to actually use the product.