POST WORKOUT FOOD FOR MUSCLE RECOVERY

By: Mark Strasser M.S. CSCS of www.criticalbench.com

If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine.

• Exercising burns up amino acids, glucose, and glycogen stored in the muscles. Upon completion, your muscles are more receptive to accepting nutrients that would restore and repair levels found in the muscles.
• Scientific studies show that consuming a carbohydrate-protein supplement within 30 minutes following exercise increases the rate of muscle glycogen storage. By replacing your glycogen storage levels quickly allows your body to recuperate faster and re-charge your fuel system for the next workout or event.
• A great post-workout supplement should contain around 50-100 grams of carbohydrates and approximately 30-50 grams of protein. A protein shake or smoothie is an example of a great post-workout meal.
• When you do not restore your fuel levels soon after the workout your muscle glycogen synthesis can be decreased by as much as 66%, which impairs their recovery time.
• A high carbohydrate/protein meal should be consumed within 2 hours of the workout. The meal is excellent to further maximize the recovery of your muscles. The reason a meal shouldn't be consumed immediately after the workout is that whole foods are digested much slower than liquid meals and can even lower the response of absorbing nutrients into the blood stream and muscles.

Sample Post Workout Recovery Meal

Breakfast
1 hardboiled egg
1 slice whole grain toast
1 tsp butter
1 tbsp honey or jam
1 fruit 1
8 oz glass water

Lunch
Turkey Sandwich
4 oz turkey breast sliced
2 slices whole wheat bread
2 tsp mayonnaise
1/2 sliced tomato
shredded lettuce
1 cup milk 1
8 oz glass water

Dinner
Cajun Snapper
1/2 cup rice
1 cup broccoli (steamed)
1 tbsp olive oil & lemon marinade
1 8 oz glass water

Snack
1 scoop whey protein powder
with 8 oz water
1/2 toasted bagel with Jam