Eat and Think Your Way to Skinny
Eat and Think Your Way to Skinny by Leif Wheeler
Like you have probably heard before, your after-workout food might very well be your primary meal of the day. The reason is that when you’re done with an extreme workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol ranges are beginning to excessively tear down muscle tissue. These situations aren’t good and the only way to undo this catabolic state (and promote an anabolic state) is to eat a quickly digestible post-workout meal as quickly as you can after training. The objective is to select a meal with quickly digestible carbs to reload muscle glycogen as well as rapidly digestible protein to provide the amino acids required to quickly trigger muscular mend. The rise of carbohydrates and amino acids from this quickly digested meal promotes an insulin rush from the pancreas, which shuttles nutrients into the muscle cells.
The post-exercise meal should by and large have between 300-600 calories to have the optimal response. For example, a one hundred twenty-lb woman may only call for a 300-calorie meal, whereas a 200-lb man might need a 600-calorie post-exercise meal. Your after-exercise meal should also have anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. Although most of your other daily foods should have a supply of healthy fatty acids, keep the fat content of your post-workout food to a bare minimum, because fat slows the assimilation of the meal, which is the reverse of what you want following a workout.
While choosing what to prepare for your post-exercising meal, the primary thing to grasp is that you Do not need any of these high-priced after-work-out diet concoctions that the magazines (that market for them) will tell you that you unquestionably NEED! As with any dietary strategy , organic is always the best. A fine supply of quickly digestible accepted carbs such as frozen bananas, pineapples, raisins, honey, or organic and natural maple syrup are just right to elicit an insulin reaction that will promote muscle glycogen replacement and a wide-ranging anabolic (muscle building) result. The optimal source of quickly digestible protein is a first rate non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple suggestions for delicious post-workout smoothies that will jump start your recovery process:
Chocolate Banana - blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder - 38 g prot, 72 g carb, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder - 35 g prot, 71 g carb, 0.5 g fat, 425 calories.
When looking to drop body fat, take note that after-exercising foods should have the opposite features of all of your other meals throughout the day. While after-exercising foods ought to include rapid high glycemic index carbs, rapidly digested proteins, and minimum fat, all of your other foods during the day must be comprised of low glycemic index, gradually digested carbs, slow release proteins, and plenty of healthy fats. These are powerful techniques towards developing a lean muscular body with a minimal body fat proportion. One more big thing about post-workout foods is that you can gratify even the nastiest sweet tooth, since this is the single point of the day where you can get away with eating added sugars without adding to your belly. Instead, it all goes straight to the muscles! Yippee!
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Article Source: Short Writeups