Post Workout Nutrition to Minimize Muscle Soreness
24. Sep, 2009 
Comments Off
Another way to minimize post-workout muscle soreness is the appropriate nutrition. Not to get too technical, your muscle glycogen is depleted after a workout and other chemicals are being released to break down the muscle tissue. This is known as the “catabolic” state. This is the time to refuel your body with what your muscles need to repair and rebuild.
Post workout nutrition should general consist of 300-500 calories with an appropriate blend of carbs to protein. A 2:1 ration is typically recommended. Once thing to keep in mind is to avoid fats at this point in your day since they slow down meal absorption. This is the opposite of what you need after a workout.
Michael Geary, a nationally dual certified personal trainer, and author of “The Truth about Six Pack Abs” recommends good sources of quickly digestible carbs like frozen bananas, pineapples, raisins, honey, or organic maple syrup. He says “ they are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general muscle building effect.” He goes on to state, “the best source of quickly digestible protein is a quality whey protein and/or some fat-free or low-fat yogurt.”
Here are a couple ideas for delicious post-workout smoothies that will kick-start your recovery process and help minimize muscle soreness:
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.
Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! Enjoy!
Source: http://www.truthaboutabs.com/Post-Workout-Nutrition.html
Related posts
Comments are closed.