Most of us know that simple carbohydrates, such as white bread and white rice, starchy carbs, and sugar are bad for us and that they should not be included on a regular basis in a clean eating diet.
However, there is an exception-post workout! For us bodybuilders(I like calling myself that, but I'm really not really) and/or people who want to build muscle, it is important to get in a fast digesting protein and carbohydrate source within 30 minutes after strength training. The goal is to replenish muscle glycogen stores and to increase protein repar.
According to John Berardi, Ph.D., "You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair."
For the past few months I've been having my whey protein mixed with gatorade powder after workouts. Occasionally, I'll have a fruit and protein smoothie made with whey protein, almond milk, 1/2 banana, and frozen pineapple/mango.
This weekend I made some banana pudding, and I realized that it would be a perfect post workout treat! So this is what I'll be having after my workouts for the next few days, along with my whey protein shake:
For those of you who's main goal is not building muscle, I still think it's important to get in a good post workout meal. It could just be something like a fruit smoothie, or a protein shake with a banana, potato, or oats. Or just get in a real meal if you don't like protein shakes. Just keep the meal very low in fat or no fat, since fat slows down absorption, and you want those nutrients to get to your muscles fast!
What do you eat post workout?
However, there is an exception-post workout! For us bodybuilders(I like calling myself that, but I'm really not really) and/or people who want to build muscle, it is important to get in a fast digesting protein and carbohydrate source within 30 minutes after strength training. The goal is to replenish muscle glycogen stores and to increase protein repar.
According to John Berardi, Ph.D., "You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair."
For the past few months I've been having my whey protein mixed with gatorade powder after workouts. Occasionally, I'll have a fruit and protein smoothie made with whey protein, almond milk, 1/2 banana, and frozen pineapple/mango.
This weekend I made some banana pudding, and I realized that it would be a perfect post workout treat! So this is what I'll be having after my workouts for the next few days, along with my whey protein shake:
I forgot how much I LOVE banana pudding!!!
What do you eat post workout?
Nice! :) Could you share the recipe? :D
ReplyDeleteMake 1 box of vanilla pudding(not sure the size it was, but not the little ones!). Layer glass dish with vanilla wavers, pudding, then sliced bananas. Repeat. It's that simple! I love it when the wafers get soft and mushy!
DeleteLOVE this pudding!!! great idea :)
ReplyDeleteAhhh, my mom and dad used to make this for us all the time when we were younger! This brings back some memories! :)
ReplyDelete