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Before we get into the meal, make sure that if you want to make serious muscle gains, you have downloaded my free THT training package right now. I said above that I typically have this meal within 3 hours of finishing my workout and having my post-workout shake. For my formula of how much protein you should take in your post (or intra) workout shake, see this article. Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Gain up to an inch on your arms over the next week with new, "hyper-intense" training techniques that force new arm growth.
Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). Always thought couscous was just tiny pasta, basically finely chopped spaghetti or angel hair. I tend to use a general rule for protein content, Red meats 20% protein, white meats 15% protein.
This combined with your tips are really taking their toll on me and I am in the best shape of my life at 42.
Lots of carbs is your on MANS diet, I don’t get it, you said no carbs after you workout.
MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat. The best way that I have found to loose weight is to eat several small meals throughout the day. It is very important to eat a lot of carbs and protein right after an extreme workout to get the best results.
I totally agree with post workout meals being very important when building muscle and losing weight.
Furthermore, whey protein is an absolute necessity in post workout meals because it gives you a very easy means to get a lot of high-quality protein really fast without much effort. If you are workout out rigorously towards a leaner you, then your most important meal of the day is not breakfast!
In any case, your body will need carbohydrates within thirty minutes and protein in the next ninety minutes after a workout routine.
When it comes to abdominal diets for women, there are several things that must be taken into careful consideration.
In my last article, I discussed the importance of building lean muscle mass and the overall effect it can have not only toward helping you lose weight but also in allowing you to enjoy an overall higher quality of life. In this article I am going to follow up those benefits by giving you some pre and post workout meal tips that can help you maximize the work you are putting in and in turn build lean muscle. Before we get started I would just like to note the importance of getting proper nutrition around your workout.
Next, during strength training and other exercises that place stress upon your body in excess of what it is use to, your muscles actually break down to a degree and get tiny micro tears in the muscle tissue. With that being said, lets jump into what your pre and post workout meals should include, as well as timing of these meals for maximum results.
So, because carbohydrates are so important for energy production, it is important that our bodies have a sufficient amount of this macronutrient to power us through our workouts.
To further prevent excess muscle breakdown and promote muscle recovery after your workout, it is also important to include proteins in your pre workout meal.
I recommend getting a serving of both protein and a mix of simple and complex carbohydrates about 45 minutes to 2 hours before your workout in order to give you the energy you need during your workout and to prevent your muscles from over breaking down. As I also mentioned earlier, as we participate in strength training and other forms of high intensity exercise, our muscle fibers break down and we get tiny micro tears in our muscle tissue. Whey protein is a great choice for post workout supplementation because it is high in leucine and is utilized by the body quickly and efficiently. It is also important to note that both your pre and post workout meals should include foods that are low in fats. This meal should be eaten within about 45 minutes after your workout to best promote protein synthesis.
Now that you know what you should be getting into your body before and after your workout, all you need is a quality workout program. When you accept the challenge we send you daily workouts that incorporate both strength training and metabolic workouts to help you reach your weight loss and fitness goals. Filed Under: Healthy Living About Lindsey MathewsLindsey is IdealShape's nutrition and exercise expert. These post workout meal tips will put you on the right track to help maximize your recovery.

Whole foods are the best choice for post workout meal because they offer complete nutrition. Your post workout meal is critical to your weight loss and muscle building goals and is the most important meal you’ll eat all day – so what should you eat? This is a tricky question for people looking to build muscle, but is a particular dilemma for people on a weight loss program.
When you exercise you first use up blood glucose and then your body takes muscle glycogen and replenishes your blood glucose with it. When you finish exercising you need to replenish your glycogen stores with carbs ready for the next workout.
Furthermore, exercise is catabolic – it causes muscle tissue to break down during exercise.
In between workouts your body needs to repair the muscle tissue and it requires protein to do this. You should really aim to eat something as soon after your workout as you can and certainly no later than 90 minutes max.
To be more precise, you should eat some carbs within 30 minutes tops and some protein within 90 minutes max, much sooner if possible.
In short, you need to eat carbs and protein following a workout but avoid eating more than the bare minimum of fat.
Fat can delay the digestion and absorption of your meal, which will hinder the replenishment of your energy stores and delay post workout recovery.
If I’m pushed for time after a lunchtime workout I do likewise and down a pre-prepared shake. A good choice for an evening meal would be a jacket or mashed potato, which is quickly digested accompanied by some lean protein like chicken breast or white fish. Now if this all sounds a little counter-intuitive – eating sugary high GI carbs rather than low GI whole grains (or eating carbs at all for low-carbers!), minimising your healthy fats and so on, then think of your post workout meal as an exception to the rule – where you can break the rules! If you workout three times a week, then your three post workout meals need to follow the above guidelines. Stick with a natural, easily digestible post workout meal of carbs and protein and your body will be a fat burning, muscle building furnaceready and raring to go for the next workout!
And if you have any more suggestions, or even questions about your training, get in touch with me below.
Your meal looks great, very similar to what I eat post workout except I have twice as much chicken. We really appreciate the updates and for myself, although I do not count calories, there is nothing like experience and instinct to get into great shape.
There won’t be an actual JnR intake, but I am thinking of releasing it as a book at the end of the year. I have answered your question via email – please check the address you left here for my reply.
You are going to love your fast gains on THT :)Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). This is because it’s a lot faster to process, and your muscles need to restore the glycogen reserves as soon as possible. I think you cleared up a lot of the misconceptions regarding the contents of a post workout meal. People often put a lot of focus on what they are eating for breakfast but pay no attention to what they eat after working out. Thus it can be concluded that combining proteins and carbohydrate is the best option for a post workout meal. First off, in order to get the most out of your workout, you should be fueling it properly. Proper pre and post workout supplementation can help rebuild muscle tissue through a process called protein synthesis.
The carbohydrates we consume in our diet are broken down and through a number of different processes creating ATP. This will prevent your body from breaking down lean muscle tissue, which contains glycogen that can also be converted into energy, in excess.
By getting quality sources of protein in our diet, especially those high in leucine, we can jump start the recovery process through protein synthesis, which will rebuild muscle tissue so that it is stronger than it was before training. Fast digesting carbohydrates are also a good choice after a workout and can speed up the digestion process as well as refill glycogen stores in the muscle tissue and glucose levels in the body.
This because fat will slow digestion, preventing your body from getting important proteins and carbs as soon as possible. If you are trying to lose unwanted fat and build lean muscle, we highly recommend taking our IdealShape Up Challenge.

She's a Certified ISSN Sports Nutritionist and has a decade of experience as a personal trainer, fitness coach and fitness boot camp owner. I walk short bursts of 5 to 10 minutes very quickly, then after a 5 to 10 minute rest, I walk again pushing 150 to 500 lb. I am currently a student studying kinesiology and love lifting and working out, so these posts are really interesting to me.
Although many believe consuming a protein drink during strength-training workout is best for building muscle, no significant evidence supports this.
They provide many micronutrients and essential fiber and help keep your body feeling satiated. Depending on the type of exercise you’re doing, your body may burn some body fat as well. You need to return your body to this anabolic (muscle building) state as soon after a workout as possible. Any protein eaten on its own immediately after a workout will be wasted as your body will simply digest and demaminate the protein, converting it to glycogen and blood glucose. You may even want to delay eating protein for a little longer to give your muscles a chance to start refuelling. The rest of your week’s meals should comprise slow release carbs and proteins, healthy fats and plenty of fiber. This is to be eaten within 3 hours after having the post-workout shake (there are no carbs in the shake). So it’s a personal choice depending on what suits your lifestyle and preferences more.
Like almost everyone that lifts and takes their diet seriously, I cook a huge batch of chicken each time and keep it refrigerated for when I need it. He says, “I believe that THT training is the single best way to train for size and strength gains.
The protein included should be digested slowly by your body so that they will release amino acids steadily.
This can also help you reduce the amount of soreness you feel after a workout and will help you get ready for your next workout.
ATP is a usable form of energy for our cells and is the energy that powers all of our bodily activities. I am wondering what the best nutrition would be for basically a walking marathon 5 days a week? There is so much misleading information online about what is “right” and “wrong” regarding workout fuel, and I think what people really need is a simplified explanation such as your article. Some of the best high protein whole foods choice are fish, chicken breast, turkey, low-fat milk, cottage cheese, and Greek yogurt. However, that would depend on your workout goals as for instance, a large bodybuilder may well need more than this.
Thus if you consume them after a workout they would slow down the digestion of proteins as well as carbohydrates. As the married mother of three beautiful children, Lindsey still makes time to compete in figure competitions at the national level. It would be a massive waste of time to cook each chicken fillet from raw every time you needed it. The carbohydrates are critical too, they help replenish muscle glycogen stores lost during exercise.
She loves weight training, creating healthy recipes, and swimming and hiking with her husband and kids.
The only form in which you can include fats in a post workout meals are fatty acids like Omega-3 and 6. But, if you have your post workout meal any later than ninety minutes after your workout, it would not benefit you much. Chicken, fish, egg whites, whey protein, banana, yoghurt, soy milk etc are good choices for post workout meals. What drives her is being able to see how a few simple, healthy lifestyle changes have helped people make amazing transformations — and she hopes you will be one of them! Your feedback would be much appreciated and if any one else has thoughts on this I am all ears.

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