The Post-Workout Meal (PWM)
The "post-workout meal" is the meal you eat AFTER you finish a workout or training session. Many people fail to recognize just how CRUCIALLY IMPORTANT the post-workout meal is. Forget breakfast. Breakfast is still very important, but, if you are working out regularly, the most important meal is the one you eat after your workout.
The Post-Workout Meal (let's call it the PWM for short) has been repeatedly defined and redefined by the many professionals working in the various athletic, nutrition, and general exercise arenas. However, there are a few basics that everyone "in the know" can agree on as far as the PWM is concerned:
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POST WORKOUT MEAL RULES
1) You should eat your PWM within 60 minutes of finishing each workout/training session.2) The PWM should include protein and carbohydrates.3) Fat intake should be minimized in the PWM.4) The PWM provides a more efficient window for "loading" nutrients than other daily meals. This is the primary opportunity to load nutrients such as creatine and glutamine.5) A properly defined post-workout meal helps improve performance in subsequent workouts.
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| Protein Delite |
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| CYTOMAX |
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| GLUTAMINE |
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It is here that I would like to provide an example of my own post workout meal and then explain the reasons for each component. Hopefully, providing you with this working example will lend you the necessary insight for constructing your own postworkout meal.
EXAMPLE
PROFILE34 year-old maleWeight trainer / bodybuilder20 years lifting experience235 lbs9% bodyfatTRAINING GOALSMuscle mass gain with minimal fat accumulation, strength gains.
POST WORKOUT MEAL
A) 3 scoops PROTEIN DELITE + 2 scoops CYTOMAX + 10 grams (2 tbsps) or more of Micronized Glutamine + 16 ounces of cold, clean water: Protein =58.5 grams, Carbohydrate = 40 grams.
B) 1 cup (measured dry) oatmeal. Use Old-Fashioned Quaker Oats (not quick oats). Make with boiling water (follow directions). Add cinammon and 1/4 cup of raisins. This raisin cinammon oatmeal gives you another 10 grams of protein and 90 grams of carbs approximately.
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EXPLANATION
A) Currently I prefer to use a combination of PROTEIN DELITE Protein Powder and CYTOMAX Carbohydrate Replenishment Drink The reasons are simple - I trust the quality of the protein in PROTEIN DELITE and because it is primarily a blend of whey, milk protein, and calcium caseinate, it is a slower digesting protein than whey by itself. I use the CYTOMAX to provide the carbohydrate component of this drink because it is the best carbohydrate replenishment drink available and has a proven reputation among athletes. I also add Micronized GLUTAMINE here because postworkout is the best time to load nutrients like this.
B) OATMEAL. Basically one of the cleanest, best carbohydrate sources for athletes on the planet. Overall, my postworkout meal yields about 70 grams of protein and 125-130 grams of carbs. This totals somewhere around 800 calories which is appropriate for me based on my bodyweight and the amount of work I perform in a given workout.
If I was trying to get leaner or performing shorter, less voluminous workouts, I might just reduce the CYTOMAX to one scoop and/or reduce the oatmeal to 1/2 cup (measure dry). I would still be getting 65 grams of protein and about 80 grams of carbs. You get the idea?
Later on, if fat loss plateaued, I might reduce the postworkout carbs even further, eliminating the CYTOMAX in the shake, and the Raisins in the Oatmeal. I would consequently add 10-20 grams (2-4 additional tbsps) more GLUTAMINE Loading glutamine here would be even more helpful. Extra glutamine can help with glycogen (sugar in the muscle) replenishment - a key for recovery and subsequent performance improvement.
There are many mathematical formulas for determining the optimal postworkout macronutrient profile. In general, the average woman properly lifting weights will need about 25-40 grams of protein and 25-40 grams of carbohydrate after each and every workout. The average man lifting weights will need about 35-55 grams of protein and 35-55 grams of carbohydrate after each and every workout. These are the basic requirements for recovery. These requirements should be individualized. In other words, don't be afraid to experiment, but remember the idea here. The post workout meal is very important.
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| OLD FASHIONED OATS |
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| CLEAN, COLD WATER : VERY IMPORTANT! |
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