What's the most important meal of the day? I know what you're thinking.....breakfast! Although a healthy and nutritious breakfast is very important in your life and is what I would recommend to start your day, it is not the most important meal. Your breakfast may help you get through a afternoon workout and kick-start your metabolism but there is another meal that you must NEVER go without! Your Post Workout Meal is something you must never forget.
After a long grueling workout your muscles have been torn down and ripped to shreds. A one hour window of time after your workout is the exact time when I would advise you to consume your post workout meal. During that time your muscles are starving and waiting for you to provide them with fuel so they can recover. Think of it like this...when you wake up in the morning you are starving, right? You feel so hungry because your body has gone roughly 8-12 hours without food depending on when you stopped eating that night. Well after your workout your muscles are feeling that same hunger as you would experience when you wake up. The more nutrients and high quality protein you put into your body after your workout the faster and better your muscles will recover. What builds muscle? The torn tissues repairing themselves after being torn apart to grow bigger! So providing yourself with a healthy post workout meal your muscles will in turn get bigger, grow stronger, and recover faster! Why wouldn't you take advantage of this and provide yourself with a great post workout meal.
Now what would I suggest for your post workout meal to consume within that hour of finishing your workout? PROTEIN PROTEIN PROTEIN. You also have to keep in mind that all the blood in your digestive tract has been sucked out and placed in your legs and arms. So during that one hour window in which to consume your post workout meal it is very tough for your body to consume something heavy and thick. So this is why we take protein shakes. Protein shakes are already pre-digested so we're saving your digestive tract from having to breakdown all that food. Whey protein is the best bet after a workout because Whey is a fast digesting protein which means it takes less time to be digested then say Casein protein which is a slow digesting protein.
A high quality Whey protein supplement would be the best bet to consume after your workout. You also want some high-glycemic carbs so I would suggest an banana. If you want better recovery add some creatine monohydrate in with your protein powder. Blend all of this up with water and there you have the best post workout meal (in my opinion).
Now as for how much protein you should consume and in my opinion the best protein on the market. The amount of protein you consume is based around your size to determine your daily intake. Small body size from 120-140 lbs should be consuming approximately 15-20 grams of whey. Medium size body 150-190 lbs should be consuming approximately 20-30 grams of whey. For the bigger bodies 200 + lbs approximately 35-45 grams of protein.
In my opinion the best protein available which is not crazy expensive would be any Gaspari Nutrition product. Myofusion is the best protein because it blends together mostly Whey protein but also a little bit of creatine monohydrate and casein protein. Here's a link to their site: http://www.gasparinutrition.com/
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