A lot of people, after developing a certain level of commitment to their fitness goals, usually have little to no problems in completing their weekly workout routine. Simply because their focus have always been on the workout, more workout more muscles, less workout less muscles. However how many of them do really care of their meals especially the post workout meal. No matter how hard you train you are more likely to jeopardize your efforts in the gym if you neglect one of the most important meal in muscle building, the post workout meal.
The worst mistake you could ever make is to skip this meal.Period. If you're going to consume something, here are some guidelines...
1) Avoid eating excessive fat after an intense training. Simply because fat will slow down the absorption of carbohydrate and protein which can minimize the anabolic effect of the insulin.
2) Avoid waiting too long to eat. If you miss the 60 minutes recovery window you will miss the anabolic effect after your workout. Plus your blood sugar will drop and leave you starving for food.
3) Avoid consuming slow digesting, high fiber carbs with incomplete protein. Your carbs intake must be quick digesting and your protein should contain all the essential amino acids.
4) Avoid junk food, empty calories and processed fats for several hours after your workout. You need a high quality food all day long to build muscle.
5) Drink plenty of water within pre, during and post workout to maximize performance and to ensure an optimal hormonal response.
In short you must realize the importance of the post workout meal. Never skip this meal and avoid making wrong choices as it will jeopardize your hard work at the gym.
Adapted from What to Never Eat After Your Workout by Jayson Hunter.
Cheers!!!
Revolution Gym & Fitness.
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