Post Workout - Get Proper Nutrition For Muscle Gain

You Are Wasting Your Effort If You Don't Get Proper Post Workout Nutrition For Muscle Gain

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Using nutrition for muscle gain should be a key part of your post-workout schedule, as it’s critical to your success.

This valuable time period lasts for up to 3 hours after you finish a major workout. Right after you’ve finished a heavy workout, your muscles are ready to absorb whatever nutrients you’re willing to give them, making this an optimal time to use nutrition for muscle gain.

If you use nutrition for muscle gain at this critical time by providing your body with whole foods and supplements, you will not only help your muscles grow faster but also give them the capability to recover quickly.

Here’s what you need to do after a big workout:

1) Your first objective is to limit muscle breakdown; you can achieve this by getting your body back into an anabolic, muscle-building state.

2) You need to bring your blood sugar and glycogen levels back to normal.

3) Making sure you neutralize free radicals is critical.

4) To maximize growth and recovery, you have to give your muscles the proper nutrition for muscle gain.

There are 2 special “post-workout meals” that I highly recommend.

Your first meal is in liquid form. When you complete a major workout, not only is your body stressed but it’s also in a condition wherein it’s starved for nutrients. A liquid meal is absorbed quicker, and this allows your body to start the process of rebuilding without any delays.

Since you require nutrition for muscle gain, include the following ingredients in your post-workout shake:

1) Add 30 to 40 grams of whey protein to the shake.

2) A simple sugar (like dextrose): 70 to 80 grams. (Dextrose is a great sugar to use)

3) Add 5 grams of creatine.

4) 5 to 10 grams of glutamine is optional. (Optional)

Within a half hour, mix up these ingredients with water and consume. You should also take a high-potency multivitamin. This simple, easy to drink option will do wonders in terms of building muscles and speeding up the recovery process.

Between 45 minutes and an hour after you drink your shake, add a second post-workout meal consisting of whole foods. Ensure that this next nutrition for muscle gain option is rich in protein and has a large portion of high glycemic carbohydrates.

High glycemic carbohydrates are rapidly broken down and absorbed into your bloodstream. Consider eating potatoes, white rice, or rice cakes.

Some examples of a good second post-workout meal are as follows:

1) A 6 oz steak and a potato washed down with a glass of orange juice.

2) 1 glass of grapefruit juice, 1 can of tuna, and 100 g rice cakes.

The point is to supply your starved muscles with nutrients to develop muscle tissue and restore glycogen levels, and this meal does just that.

If you remember our 3-hour window to get top nutrition for muscle gain, you know you have about 2 hours left to add more nutrition. Remember, your goal in this 3-hour window is to consume as many high quality proteins and high glycemic carbohydrates as you can.

Don’t weaken your results by being one of those lifters that underestimates the value of nutrition for muscle gain in this important post-workout period. You need to get as much protein and carb intake as possible during this 3-hour window, so don’t make the mistake of ignoring this important step.

If you choose to handle your post-workout period with respect, you will be rewarded with a major boost in your muscle size and strength.

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