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04.07.2012

Post workout meal female, pre workout drinks for weight loss - .

Author: admin
As discussed in my previous article on post-workout nutrition, the post-workout meal can be the most important meal you consume during the day, especially if you are a serious female athlete who wants to experience some serious results! After a hard workout, your muscles become “primed” and ready for the uptake of important nutrients to refill glycogen storage, ignite the repair process and stimulate muscle protein synthesis, also known as muscle building. Research has shown that consuming the right post-workout nutrients immediately after training is superior to consumption one hour later. High-glycemic carbohydrates are fast-digesting carbohydrates that can work quickly to reload and restore glycogen levels immediately after a strenuous workout to help initiate recovery. Creatine is one of the most popular post-workout supplements for anyone who wants to gain lean muscle. After an intense and exhaustive workout, glutamine levels in the body can become depleted, which can halt muscle recovery and repair. Glutamine has been shown to aid in recovery, reduce protein catabolism or breakdown and increase protein metabolism. No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. And whether you are a bikini, figure or fitness athlete, or just want to get in your best condition ever, post-workout nutrition cannot be ignored. This vital time after a workout has been termed the “window of opportunity,” meaning without proper nutrition, you will miss this vital chance to maintain and develop the lean and firm body you desire!


Since we have already covered nutritional needs post-workout, let’s now take a look at the top five supplements you should highly consider consuming post-workout to maximize recovery and ensure you obtain a full return on your hard work in the gym. What’s more, if you are currently following a strict diet for competition, this timing becomes even more vital, as lack of proper nutrients post-workout can lead to muscle breakdown, improper recovery, and leave you open to injury! To top it all off, WPH can be absorbed in as quickly as 10 minutes, making it a perfect post-workout protein supplement choice. Simple sugars such as dextrose or maltodextrin are common post-workout carbohydrates, but more recently, waxy starches have started to become popular alternatives. There are a few 100 percent pure whey protein hydrolysates on the market today— look for one that has a high degree of hydrolysis, and offers up a high concentration of other essential post-workout nutrients, such as branched-chain amino acids and glutamine.
By supplementing with glutamine post-workout, you can reduce the amount of muscle breakdown that happens during a workout. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery.The Importance of Eating Before Your WorkoutWhether you eat or don't eat before exercise, research shows the body burns the same amount of fat.
Because of its fast absorption ability, waxy maize has the ability to shuttle other important post-workout nutrients into the muscles. Waxy maize or other high-glycemic carbohydrates, such as dextrose or maltodextrin, can be purchased on their own, but can also be found in many pre-made post-workout powder supplements, along with the other key post-workout nutrients mentioned on this list.


If you choose to make your own post-workout mix, combine your high-glycemic carbohydrate in a 2:1 ratio along with your choice of protein.
For maximum benefit, do not combine with protein or BCAAs, as these supplements can compete for up-take by the muscle cells; reserve glutamine for approximately two hours post-workout. Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Whip up one of these healthy peanut butter recipes for your next snack or mealWhat to Eat After Your WorkoutAccording to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise.



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