The period after a workout is the most important time to get some proper nutrition for muscle gain.
You've got a window of 3 hours after you complete an intense workout. Since your muscles have worked so hard, they are eager to absorb nutrients, making this a key time to focus on nutrition for muscle gain.
Let's look at what you need to do to make this happen after an intense workout:
1) To stop muscle breakdown, it's critical to get your body back to a point where it's in an anabolic, muscle-building state.
2) You need to bring your blood sugar and glycogen levels back to normal.
3) It's also important to neutralize free radicals.
4) Offer your muscles the right nutrition for muscle gain, and they will grow and recover faster.
You can achieve all of this by downing 2 special "post-workout meals."
The first of these meals should be in liquid form. Your body really needs to get nutrients as quickly as possible, as it is in a high state of stress and literally starving for nutrition.
A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately. The following ingredients help you to formulate a good post-workout shake that will help in nutrition for muscle gain:
1) Add 30 to 40 grams of whey protein to the shake.
2) 70 to 80 grams of simple sugar (dextrose is ideal).
3) Add 5 grams of creatine.
4) 5 to 10 grams of glutamine is optional.
All of these ingredients should be mixed in water and consumed within half an hour of completing your workout.
I highly recommend taking a high-potency multivitamin as well.
This simple, easy to drink option will do wonders in terms of building muscles and speeding up the recovery process.
About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. Ensure that this next nutrition for muscle gain option is rich in protein and has a large portion of high glycemic carbohydrates.
The great thing about high glycemic carbohydrates is that they are broken down quickly into your bloodstream. Some examples are white rice, rice cakes, or potatoes.
Here are a couple of examples of what your second post-workout meal might look like:
1) A 6 oz steak and a potato washed down with a glass of orange juice
2) Eat a can of tuna, 100 g rice cakes, and wash it down with a glass of grapefruit juice
You want to offer your starved muscles the chance to rebuild muscle tissue and restore glycogen levels, and this meal offers the perfect balance of required nutrients.
In the beginning of this article, we talked about a 3-hour window for nutrition; this means that you have 2 hours left to absorb some more top nutrition for muscle gain. Remember, your goal in this 3-hour window is to consume as many high quality proteins and high glycemic carbohydrates as you can.
This window is a critical time for protein and carb-intake, so be sure to maximize this opportunity or you are really hurting your muscle building potential. Follow these tips to maximize post-workout nutrition, and you will experience noticeable strength and muscle gains.
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