Healthy Post-Workout Shakes To Build Muscle
After a heavy workout session it is important that you choose a healthy meal for your recovery time. There are many trainers who believe your intake upon finishing your training session is the most vital of the day. There are reasons for this which back up the idea and can help you tremendously.
After training for a period of time you move into a catabolic state with muscle glycogen reduced and cortisol increased. The cortisol can lead to more muscle being broken down than you would want and negating the work you have put into training.
If you can consume something that will reverse this effect quickly you can send nutrients to your muscles and benefit from it. Possibly the simplest way to do this is to drink a shake that you have prepared beforehand. These are fast acting and quickly digestible.
In regards to calories and contents of the shake then it will vary depending on your size, but ideally you will want to have somewhere in the region of three hundred to five hundred calories and carbs to protein ration of about two to one.
You will have probably seen many adverts for shakes that will benefit you in the way previously described. There are many companies making these shakes pre-prepared and ready for you. It is your choice as to whether you want to buy these or make them yourself, but you should be aware that some can be of very low quality. It is really not that hard to make a good post-workout shake yourself so you could definitely do it yourself.
So here’s a good example of a shake that will do you good following your intense workout session.
You will need a cup of water, half a cup of skimmed milk, thirty grams of whey protein powder (in this example we would use chocolate but you can amend this to your personal taste), one and a half frozen bananas and two tablespoons of maple syrup. The next step is to blend these together and you have a delicious shake.
One final word of warning. You will not want to have these at other times during the idea as the sugar will not be beneficial. Immediately after your workout the sugar will go to your muscles, but at others times of the day you will be paying for it as it goes to your belly instead.
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