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01.09.2012

What should i eat after a workout to build muscle, ab belts results - Review

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During exercise, hydration is important and, after you finish your workout, your body will need to refuel.
In order to get the most out of your workout, take the time to learn the basics of what your body needs, how it utilizes energy and how you can provide your body with that energy. If you can learn these things you will be able to make your workouts more effective than ever.
Foods like bread, pasta, cereal, rice and vegetables are a good source of carbohydrate that can be used as a quick energy source just before a workout. In order to get the most out of your pre-workout meal you should eat a meal that contains moderate levels of protein and carbohydrate, low levels of fat, low levels of fiber and some liquid. Hydration is incredibly important for exercise, both before and after the fact as well as during the workout itself. In order to ensure that you are properly hydrated for your workout you should drink at least 16 ounces of water about two hours before you exercise.
When it comes to hydration during and after a workout you may be wondering whether it is better to go with water or a sports drink. If building muscle is your goal, it will be especially important for you to consume a significant amount of protein immediately after exercising. Protein is what your muscles need in order to recover from the workout and to grow – after a workout is the optimal time to deliver that protein. After a workout, your body doesn’t care where the protein comes from as long as it gets it.
If you don’t like protein shakes, eating a few hardboiled eggs or downing a glass of chocolate milk will serve the same purpose. Consuming some kind of carbohydrate in conjunction with protein within 15 to 30 minutes after exercise has been shown to speed recovery. After an intense workout you need to consume enough carbohydrate to produce a substantial insulin release in order to encourage glycogen storage and protein repair. Unless you engaged in a particularly long or strenuous workout, 1.2 grams per kilogram of carbohydrate may be excessive and the extra could be stored as body fat.
Cereal and Milk = While you should generally steer clear of sugary cereals like Lucky Charms, a good whole-grain cereal with skim milk makes a great post workout snack. Chocolate Milk = Because chocolate milk is fairly high in calories, it is not something you should consume in large quantities on a regular basis. To ensure that your muscles recover properly and grow from all of your hard work you need to provide your body with the optimal balance of carbohydrate and protein within 30 minutes of finishing your workout. Combine them with eggs, milk, cottage cheese as well as vegetable protein and you will offer your body all the protein it needs to build new muscles.
They are the best type of carbs for building lean muscle because they are slowly digesting, offering a gradual release of energy (unlike fast absorbing carbs).
The only time when it is actually recommended to consume high-glycemic (fast absorbing) carbohydrates is immediately after your workout.
Not only they offer high amounts of calories, but they are also healthy for your heart and can improve testosterone levels, which is great for building muscle.
Consume small quantities each day and also add them whenever you need some extra calories (for example you can add some peanut butter to your protein shake, add some olive oil to your salad or eat a handful of almonds with your chicken breast). Before your workout you need to get enough nutrients to provide sufficient fuel to promote a workout intense enough to deliver a muscle-building stimulus. ABOUT In here you will no longer depend on the coach at the gym and pay extra money to get your workout done. We send out our lovely email newsletter with useful workout techniques and nutrition tips.Thousands of readers have signed up already. For many of us, gaining muscle may conjure up images of countless hours in the gym, but diet doesn't come to mind. Men should surplus about 250 calories a day (bringing the total to 2250), while women should surplus about 150 calories a day (bringing the total to 2150). Try eating breakfast, lunch, dinner, post workout, before bed (at least an hour before going to sleep) and slip in two snacks in between.


If you do take the creatine, be sure to drink plenty of water, because the creatine dehydrates your muscles while regenerating and also imbalances your electrolyte levels.
Talk to your doctor about your muscle-building regimen to learn more about whether or not supplements might be right for you, given your history and your health.
Rather than eating all of your protein or carbohydrates in one meal, it is ideal to try to spread it out over the course of the day. To provide your body with the energy it needs you will need to eat a meal or snack that contains carbohydrates, healthy fats, lean protein and fluids (ideally water). Lean protein is important for helping your body to build muscle and to produce healthy blood cells – during your workout, those blood cells will be put to work delivering oxygen to your muscles.
To ensure maximum hydration, weigh yourself before you exercise and again after your workout – drink 16 ounces of water for every pound lost during the workout (this will be water weight). While eating a high-protein diet in general will help you to gain muscle, after exercise is when that protein will be most beneficial. Ideally, you should consume at least 10 to 20 grams of protein after a rigorous workout or bout of weight training to provide your muscles with the protein they need to grow and recover. Many athletes and body builders opt for protein shakes which are designed to deliver the ideal balance of protein and carbohydrates to your post-workout body.
This is an especially good option for individuals who do not eat meat because hummus is completely vegetarian. In order to get the benefit of the protein from eggs without the fat, make yourself an egg white omelet after a workout. A fruit smoothie with a scoop of whey protein is a delicious way to provide your body with the carbohydrate and protein it needs to refuel after an intense workout. If you do not know what to eat before, during and after your workout, however, you may not get the full benefit of that exercise. In order to gain muscle you must be in a caloric surplus, that means to eat more than your maintenance level and also according to how active you are (you can calculate your Basal Metabolic Rate here). They contain about 7 grams of protein per ounce (25 grams per 100 grams, depending on the type of meat) and they will help you build lean muscle mass. When eating too much food becomes difficult, you can definitely add a protein shake in the equation.
This will replenish your energy, help with growth and recovery and will also spike insulin to deliver nutrients to the muscle.
The meal should be consumed from 1-2 hours before to allow you to digest.Now you you need to think about the proper food choices.
Your body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity.
In order to build muscle, you need to consume complete proteins found in eggs, meat, fish, cheese, milk and most other animal products. It is important to have carbohydrates so that your body can tap into glycogen (energy) stores within your muscles while you are working out. Because complex carbs are broken down slowly and have a low-glycemic index (not as much sugar), they are acceptable to eat after a workout, and especially in the morning at breakfast.
For many muscle-builders, it's important to combine an increase in protein with an increase in calories, so all your hard work at the gym won't work against you. Eating right before you go to bed will cause the body to convert any not metabolized food into fat instead of energy or muscle. Dehydration can mean poor muscle recovery, so make sure you drink lots of water throughout the day. Keep a steady supply of water going into your body, so you won't have to gulp or binge on water when you're dehydrated, which risks upsetting your stomach during workouts. Natural protein and muscle-building supplements are an easy way to gain more protein without having to actually eat it. Whey powder is the easiest, safest, and most effective way to start using muscle-building supplements.
Creatine helps increase pure muscle mass and helps regenerate muscles when not working out.


If you are doing a highly aerobic activity of any kind and don't eat a high protein diet you will consistently lose strength and muscle mass.
Fill the omelet with fresh veggies like spinach which has been shown to speed muscle growth. Research has shown that subjects who ate more calories gained more muscle, but only to a certain extent. Not only they will make you feel good and healthy, but many vitamins and minerals can support the production of testosterone and other muscle building hormones. Protein is the next important nutrient to consider in order to decrease muscle breakdown during and after your workout.You need muscle protein synthesis to happen in order to repair and ultimately grow new muscle. About 70% of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs or slow-burning carbs like oatmeal, veggies, or sweet potatoe are better choices.
For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle. If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead! In fact, there is evidence to suggest that eating healthy fats is actually good for you.[6] You should get about 20% to 35% of your calories from fats. Also, sodium (a key electrolyte) aids in muscle contraction, which is one reason why it is found in many sports drinks.
Many muscle-builders get fooled into thinking muscle-building diets need to be more elaborate and complicated than they really do.
You've got to build up enough fuel to burn as a way of building up your muscles, but not eat so many calories that they'll be transferred into fat.
Eating breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. Your body will start to get hungry at the predetermined times you do eat because you've kept a consistent routine. This is because if you eat all your protein at one time, your body won't be able to use all of it. If you feel like you need some extra calories for energy that day at your workout, you can add some extra fat such as almond butter or avocado. Full time bodybuilders can eat two to three times their body weight in grams of protein, and sometimes more, but for most of us that would be overkill. Eating what you like, within the parameters mentioned in the previous section, is the key to gaining muscle mass consistently. You can mix it into a shake that's often available in a variety of flavors, and drink it before and after your workouts. Gradually, you can build up your Vitamin C intake, to as much as 2000 mg for optimum benefit.
This will flush out your system and negate the negative effects of eating a high protein diet.
It's about maintaining a high blood protein level so that your muscles can slowly regenerate throughout the day and while you are sleeping. Eating a lot of junk food might help you gain weight, but not the one you are looking for (aka muscle). Consuming the proper nutrients before, during, and after training can dramatically affect your physique and strength results. If you're not eating what you like in a regular pattern, it'll be harder to consistently follow through with your diet.



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