Catapult Your Muscle Gains With Proper Post-Workout Nutrition

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Catapult Your Muscle Gains With Proper Post-Workout Nutrition

 

This article explains why the post-workout period is critical to building muscle and how you can take full advantage with proper nutritional and supplementation strategies.

 

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Catapult Your Muscle Gains With Proper Post-Workout Nutrition 

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition. We'll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.


Let's take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.


All of these needs can be accomplished by consuming 2 special "post-workout meals".

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1)  30-40 grams of Whey Protein.

2)  70-80 grams of a simple sugar called Dextrose, which is great and inexpensive to use.

3)  5 grams of Creatine, a pre-cursor to ATP.

4)  5 grams of Glutamine, an amino acid that plays a very important role in protein metabolism.

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All of these ingredients should be mixed in water (skim milk if you prefer) and consumed within half an hour of completing your workout.

I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

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45 Minutes After Your Post-Workout Shake, You Should Consume Your 2nd Post-Workout Meal 

Which should come from whole foods...

This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1)  6oz steak, 1 potato, 1 glass of orange juice

2)  1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.

After this second meal there is still about 2 hours or so to take advantage of as best you can.

Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.


There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume.

The Muscle Gain Truth No-Fail System will tell you what they are, and how to properly approach these periods for the best possible results.

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Lensmaster

mac wrote

Great advice as usual. Since I work full time, I only have enough time to to do strength training only twice a week. So it's by default that I do that. And in only three weeks's time I can already see a difference in my legs and arms. I'm still in disbelief at what I see in the mirror. Keep up the great lenses here! I may link to them in one of my blog lenses, it that's okay.
">Muscle Gaining Secret
http://www.reviewica.com/fitness/how-to-gain-muscle/muscle-gaining-secrets-by-jason-ferruggia/

Reply Posted November 19, 2008

wstrauss73 wrote...

Hi Michael.. thanks for commenting.

I never really made mention of multi-vitamins in general actually being anti-oxidants and that's because they do NOT possess those properties as a whole.

There are only certain vitamins, minerals, photonutrients and enzymes that are capable of neutralizing free radicals. Vitamins C & E, Selenium, the polyphenols in select Tea Extracts and Enzymes such as catalase, superoxide dismutase and various peroxidases.

The reason why the product that you're taking works as well as it does is because of it's greater bioavailability or delivery rate, otherwise it most likely contains some combination of the nutrients mentioned above.

Besides Vitamin C & E and Selenium, I take Green Tea Extract as forms of anti-oxidants.

ReplyPosted September 23, 2008

Lensmaster

Michael wrote

Great information. One question I have is, how do you recommend neutralizing free radicals? You mention a multivitamin. There are a lot other better antioxidants available. Just curious if you have a preference. I am currently using a chewable for better absorption.
Michael
http://www.endurefort.com/blog

Reply Posted September 16, 2008

RichardPT wrote...

I couldn't agree more! Post-workout nutrition is extremely important to physique building and workout performance. Great info! **Daily Workout Schedules**

ReplyPosted April 26, 2008

wrote...

Very interesting site on muscle building. I'm always on a lookout for information in this area and I must say your site is really informative. Thanks for that! I also have a lens dedicated to this area - where I share with fellow weight loss enthusiasts scientifically proven ways to easily and painlessly burn off excess body fats while sculpturing a leaner, fitter and sexier body. - you may want to check it out when you're free. :)

ReplyPosted March 13, 2008

JoeDively wrote...

Hi

Nice lens. I got a lot of new information.

Joe
==========
Get Nutrition Information
http://www.accorres.net/

ReplyPosted March 01, 2008

driewe wrote...

Bill you have an excellent collection of lenses on Body building and nutrition. I will be visiting each
Glycemic Index Resources

ReplyPosted December 31, 2007

Adrie wrote...

Hello,
I like your lens, some good info.
Did you know that self hypnosis can help you to increase your muscle mass?
Feel free to visit my Lens: Body Building Secret
You can also visit my site: The 5 Tibetan Rites - To Tone your Muscles and gain Energy 5 Tibetan Rites .
Adrie Rackers

ReplyPosted November 23, 2007

machold wrote...

For pre-workout nutrition, I recommend SON Formula: SON Formula.

ReplyPosted October 12, 2007

Good_health wrote...

Nice lens. Here is a great product for a post-workout nutrition shake. http://www.shaklee.net/good_health/product/20306 In a clinical study the product was shown to increase glycogen levels and triple the rate of muscle protein synthesis.

ReplyPosted October 11, 2007

Lensmaster

werw wrote

Hi,wstrauss73 Great Lens ? . I have also created a lens in the same niche.Hope u like it ???.
ClickHere!

Reply Posted September 05, 2007

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Hello everyone, my name is Bill. 


I'm primarily a Small Business Owner, Fitness Expert and Network Marketer for Mandura. And when it comes... (more)

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