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T-PLUS 0:01 AND COUNTING
AFter your workout, go for about 40-50g of protein and approximately 40-100g of carbs. In terms of timing, the general rule is the sooner, the better - you want your meal to get to its muscle destination as quickly as possible. This means your protein choice should be whey (isolate and/or hydrolysate). For carbs, take in pure glucose or dextrose (without the maltodextrin). This combination will help spike your insulin, an important anabolic hormone that increases glucose and amino acid uptake to help repair and build muscle mass. If you're supplementing with creatine, one way to kill 2 birds with 1 stone is to mix whey with a high-glucose creatine product. This will also help drive the creatine into the muscle cells.
If you've already had before-and during-workout drinks, then you've set the wheels in motion to aid recovery. You can relax somewhat after you're done training and catch up with your gym mates or that hottie at the front desk. You'll be fine as long as you get home and have the proper drink within an hour.
However if drinking a shake before or during a workout upsets your stomach or you just dont like drinking a mix in the gym, then time is of the essence when your training ends. Bring your drink with you.
T-PLUS 1:00 AND COUNTING
Optimally, you should eat again an hour after your postworkout shake. Research shows that a second postworkout meal an hour after the first boosts of protein synthesis of the muscle tissue back up again into the muscle building realm. Here you can go a little lighter with the carbohydrate and hit a 1:1 ratio of protein to carbs. You don't need as many carbs at this point because your previous drink has helped satisfy that need.
Another option is to eat a whole food meal at this point. You'll probably be hungry for real food then, and it's an ideal time to have a full fledged bodybuilding meal. Have a large cut of lean meat, vegetables and a complex carb source such as brown rice or yams.
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someone give me a post workout meal they have usually....well just recently i'm using water for post workout shake with water so its just 24g of protein i need to raise that i know but for the insulin spike what foods have can i eat that have glucose and dextrose??????????
would it be drinks like grape juice, cranberry juice??