– Contributed by – Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer and Author of best-selling program The Truth about Six-Pack Abs.
As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.
The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue.
These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (it can be a shake or smoothie) as soon as you can after training.
The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal.
Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.
When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere will tell you that you absolutely NEED! I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.
However, one that I’ve found that I particularly like (and from a brand that I trust) can be found here. They have just the right ratio of carbs to protein and use quality ingredients.
For the shakes that I make myself, here are some things to keep in mind if you try it…
A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.
The best source of quickly digestible protein is a quality non-denatured whey protein and/or some fat-free or low-fat yogurt. Here are a couple of ideas for delicious post-workout smoothies that will kick start your recovery process:
Chocolate Banana – blend together 1 cup of water, ½ cup of milk (I prefer raw grass-fed milk for max health benefits), 1½ frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g protein, 72 g carbs, 1.5 g fat, 450 calories.
Pineapple Vanilla – blend together 1 cup of water, ½ cup vanilla yogurt, 1 cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 1 g fat, 430 calories.
When choosing a good whey protein, it is important to note that the quality vastly differs between brands and types. Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey. The best whey that I’ve found is this great new grass-fed RAW whey protein, since this is from grass-fed cows, it also has higher levels of muscle-building and fat-burning CLA (conjugated linoleic acid).
When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout the day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.
These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut.
Instead, it all goes straight to the muscles, but ONLY if your workout was super-high intensity and involved resistance training for large portions of the body. If all you did was some low intensity cardio, forget about doing this type of post-workout shake.
A more detailed and comprehensive nutritional analysis with more of these various powerful dietary strategies can be found in our best-selling #1 rated fitness ebook in the world, The Truth about Six-Pack Abs.