Physical Exercise:The Importance Of Post-Workout Meal(2Nd Part)

Please read 1st peart here

First things first!

We have to curb cortisol production!

This necessitates insulin release which is a direct consequence of blood sugar increase.

So we need to react quickly and feed our body with carbs high on the glycemic index. This is the best time of the day for simple carbs. Your body will be grateful for this. Forget about complex carbs at this time.

If you don't use any kind of supplements, you can eat 1-2 bananas. Otherwise you can use a mixture of maltodextrin and dextrose.

About protein: the best choice is by far whey protein. If, again, you reject any type of supplements and prefer real food, you can try some low fat turkey of chicken breast.

Notice: If you are a hardcore bodybuilder and your workouts are exhaustive, bananas and turkey won't do the job for you!

But if you are a fitness enthusiast with workouts less than 60', you can perfectly disregard any type of powders and potions! (including sugars, whey protein, L-Glutamine and creatine).

HOW MUCH? AND WHEN?

We need to balance the situation.

Lack of sugar will leave our body starving. On the other hand, rapid raise of blood sugar will - except for the protein synthesis - induce fat conversion due to insulin spikes.

A simple and efficacious methodology is to consume half of your shake/food immediately and the rest gradually within about an hour.

You don't have to worry about minutiae! It is not certainly a chemical reaction.

Nutrient quantities must be adjusted depending on your phase.

A man of 85-90 Kg weight will need in the bulking phase about 70-80gr of carbs and about 40gr of protein.

The same man in his cutting phase will have to reduce the carbs intake by half.

Note: Don't confuse the food weight with the carbs density: e.g. a medium banaba of 120gr contains about 28-29 grams of carbs.

This was a short, popularized article for fitness enthusiasts that train really hard.

Observation: If you are a treadmill hamster, you don't have to bother for your post-workout nutrition and you had better not indulge fond hopes for your progress.

Last but not least: Don't neglect your proper hydration and try to receive big amounts of antioxidants on a constant basis.

Chris Strogilis

Civ. Eng. - MBA - DipM

http://maconwaterproofing.blogspot.com

http://totalfitness-christos.blogspot.com