Tuesday, January 31, 2012

Your Post Workout Meal

by Kris Pitcher

There are two meals of the day which should be your easiest of the day. Getting your fuel in at the right times and in the right amounts is important to your goals.

Whether your goal is to lose fat, or gain muscle...or both, the post workout meal is an important one. It's also one of the most talked about, least understood, and most confused.

And, I can't figure out why. So, today we're going to simplify this mythical meal. After our workout we want to refuel with protein. Not just any protein, we want fast digesting protein. We also want branch chain amino acids (BCAAs - we've talked about these before).

Specifically, we want leucine. Leucine is an essential amino acid (meaning we need to get it from a complete protein source) which basically flips the switch for protein synthesis. It opens the door and leads the way for protein synthesis to begin right after our workout. We want that!

Now, remember we said we wanted a fast digesting protein. Whey is your fast digesting protein of choice. Studies have shown it to provide the best post workout response. Whey was compared to soy and to casein by researchers who recently published in the September 2011 American Journal of Clinical Nutrition. Their findings concluded that whey delivered the most anabolic effect following exercise.

Many protein powders are going to already have your BCAAs in them. You don't necessarily have to take them separately. Read your labels and save your money.

You want to be taking your 20-30 gms of whey protein following your workout within 30 minutes. It's the first thing I do. Well, I wash my hands first (we've had that conversation too). Then I reach for my shaker cup and down my protein shake.

This should be one of your easiest meals of the day! It's also one of the most critical. It should be simple too. Your post workout meal is one of your powerhouse meals. Are you getting it?

*What's your other "easiest meal" of the day? It's your very first one! Also a fast digesting protein shake to start the day off right. All the rest are going to be real, whole, and clean food.

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