Post Workout Nutrition: Secrets to a Hard, Lean Body
by: Michael Geary
As you?ve probably heard before, your post-workout meal may very well be your most important meal of the day. The reason is that when you?re finished with an intense workout, you?re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.
When choosing what to make for your post-workout meal, the first thing to realize is that you DON?T need any of these expensive post-workout supplement formulations that the magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:
Chocolate Banana ? blend together 1 cup water, ? cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder ? 38 g prot, 72 g carb, 0.5 g fat, 440 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 prot, 71 g carb, 0.5 g fat, 425 calories.
When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!
About The Author
Visit http://truthaboutabs.com to discover dozens of powerful strategies for losing body fat and bringing out your hidden muscular definition. Several free bonuses are yours to keep just for stopping by. Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of "The Truth about Six Pack Abs" ©2004-2005.
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Gourmet Cheesecake Recipes
Gourmet Cheesecake Recipes
by: Andrew Krause
Cheesecake, do you think that cheesecake is hard to make, well if you do then you are wrong, cheesecake is one of the easiest deserts to make as far as I am concerned, it is even easier and less messy than making cookies. Just go to Yahoo or MSN and type in the search box Free Gourmet Cheesecake Recipes and click search and you will find my site or just click on the link below about the author many recipes for cheesecake such as Chocolate Cheesecake, Chocolate Peanut Butter Cheesecake, Individual Vanilla Cheesecake with Lemon Curd, Bailey's Marbled Cheesecake and these are just a few we also have many recipes in our classic food section, pastry in our baked goods section, and there is also a scection on Wedding Cakes. All the wedding cakes that you find there are cakes that I have done and have had time to take photos of.
Do you need something fast for dinner tonight? You know that a lot of quick...
Gourmet Cheesecake Recipes
Chocolate > Gourmet Cheesecake Recipes
Candle Scents To Enhance the Season: Fall Into Winter
Candle Scents To Enhance the Season: Fall Into Winter
by: Lisa DeClue
To decide on just a few candles is like choosing between eating chocolate and having lots of chocolate to eat? With so many scents to choose from, it's next to impossible to choose just one. This is part two of several articles to follow on choosing candle and fragrance scents for your home.
Having the perfect scent can vitalize my day and scents can improve one?s mood. Citrus scents rejuvenate and create energy, lavender scents are calming, and ?holiday? scents are reminiscent of home. And then there?s the primordial magic of the flickering flame and poetry in certain scent combinations. So what do I use to renew myself? Home & Garden Party.
Here are some suggestions for scents that "fit" the months of November through February.
Blueberry Muffin:
Along with Hot Cinnamon Rolls, this one will make you hungry! Soft, warm and delicious.
Christmas Memories:
A...
Candle Scents To Enhance the Season: Fall Into Winter
Chocolate > Candle Scents To Enhance the Season: Fall Into Winter