Your Post-Workout Meal Is The Most Important Meal Of The Day!

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Your Post Workout Meal is the Most Important Meal of the Day!
By Mike Geary

I am sure you have heard previously that your post-workout meal is actually the most
important meal of your day (aside from breakfast of course).

I would have to agree with that assertion for the most part because refueling your
body with the right combo of nutrients is so vastly important to repairing your muscles
from the breakdown of a workout, and keeping your metabolic rate sky high.

Here's some recent research on post-workout meals:

"A recent 12-week study says that those who failed to consume a post workout meal
immediately after their workouts suffered a lower metabolism, loss of fat free mass,
and had clear indications of muscle loss - while their counterparts (those who
consumed a post workout recovery meal) significantly lost more fat, increased lean
muscle, improved their metabolism, and increased dynamic strength."

I have noticed that many people are confused as to what actually makes a good
post-workout meal. A couple common questions I receive about post workout meals:

1. Aren't post-workout meals only important for muscle building? Do they matter at all
for fat loss goals?

2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the
magazines or is a whole food meal better? What's the best combo of carbs to protein
to fat in a good post workout meal?

3. How soon after a workout is best to have my post workout meal?

Answers:

1. Post-workout meals are actually vitally important for BOTH muscle building and
losing body fat!

Always remember that one of the most important considerations of long term body fat
loss and maintaining a lean body for life is raising your overall metabolic rate by
building and maintaining adequate lean muscle mass throughout your entire body.

By consuming a good post workout meal after every workout, you assist your body in
repairing and building lean muscle throughout your whole body. The more lean muscle
you have, the higher your metabolic rate (even when resting)... hence, you lose fat
easier and faster, and it is MUCH easier to stay lean in the long term.

2. Are whole foods or supplement shakes best? This can actually be done either way,
but I am going to show you some guidelines why some post-workout shakes are better
than others and some whole foods are better than others. Either way, it can work.

First, keep in mind that your goal throughout the majority of each day is eating small
whole food meals frequently that digest slowly with high fiber and a controlled glycemic
response (blood sugar). These normal daily meals should also contain healthy fats
and slowly digested proteins to maintain a steady supply of amino acids.

When it comes to post-workout meals, you can just about use the exact opposite
strategy of your normal meals. With post-workout meals, you actually want a faster
digesting carb source to stimulate an insulin response. This helps to push nutrients
and glycogen back into your muscle cells for repair. Remember, this is not just
important for building muscle, but also for losing fat.

So while I always preach high fiber for most of your meals, with post-workout meals,
you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein
as well to kick start muscle repair.

Another consideration to keep in mind... while I always preach healthy fats at most of
your meals... with the post workout meal, you actually want almost all carbohydrates
and protein, and very little fat. Fat in the post workout meal just slows the absorption
and glycemic response which is not what you want at this key time.

What about the best ratios of carbohydrates and protein?

I have reviewed dozens of studies on this subject and most seem to agree that a ratio
of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to
maximize muscle repair to boost that metabolic rate for long term body fat loss.

I usually make my post-workout shakes using a frozen banana, whey protein, water,
and some real maple syrup (not the cheap high fructose corn syrup based maple
syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the
shake.

If you want to make things a little simpler, one of the best post-workout shakes that I've
found that is already mixed in a 2:1 carb:protein ratio is Prograde's Varsity
Post-Workout mix. You can find it at the bottom of this page.

3. How soon should you eat (or drink) your post-workout meal once your done working
out?

As soon as you can after your workout (the sooner the better)!

Studies have shown that the sooner you consume your post workout meal following
your intense workout, the better your muscle recovery will be, and a higher quantity of
the carbohydrates ingested will be used for muscle glycogen replenishment instead of
other uses.

The first thing I do when I get back from the gym is make my post workout shake, and
this is about 10 min after finishing my workout.

We have more info about the most effective post-workout meals for muscle recovery at
http://natural.getprograde.com/varsity

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