Post Workout Meals to Build Muscle
13 AprilMost bodybuilders and fitness competitors who hit the gym are trying to build muscle mass. Hours and hours may be spent in the gym lifting weights but if the post nutrition meal is off balance, most of the effort placed in the gym has been wasted, or at the least, not as beneficial as it could be.
During an intense workout, the body breaks down muscle glycogen in addition to muscle protein structures to provide energy. Following the workout, the body needs to replenish those energy stores and repair and regrow muscle tissue. To do this, you need to consume a balanced meal with the proper amount of carbohydrates, fats and protein to promote an increase in insulin. Insulin is responsible for directing carbs and amino acids into the muscles when they are depleted.
So, what is this proper formula for post workout nutrition?
Ideally you want to consume your post workout meal within 30-60 minutes after your last set in the gym. If you go any longer than 60 minutes your muscles will not receive the greatest benefit.
The post workout meal should contain about twice as much carbohydrate as protein. For example, if you eat 30g of carbs, be sure to include at least 15g of protein. Fat should be kept at a minimum, so avoid high fat foods such as nuts, butters, oils and high fat meats such as salmon and ground beef.
So how do you calculate this proper ratio in terms of what types of foods to eat? We at Competition Diet have done this process for you and have selected our favorite foods and meals for post workout nutrition.
Choose your favorite meal from below and eat enough to satisfy your hunger.
0 comments