Whether we are seeking awe-inspiring muscle
mass or deep striations that accompany a ripped physique, our spirit is
unbreakable once we set foot in the gym.
But for many bodybuilders and strength athletes, that
dedication ends at the conclusion of a hard workout. Unfortunately, many otherwise disciplined
athletes exit the gym and neglect one of the most important components to the
acquisition of lean muscle mass and reduction of body fat – post-workout
nutrition.
As a young bodybuilder I was taught to eat a good nutritious
meal within one hour of the conclusion of a workout. For me that usually meant eating whatever my
mom cooked for dinner that evening, and it was rarely within an hour of
finishing my workout.
Though my muscle
magazines preached the importance of enhanced protein consumption, they never
really stressed how critical the post-workout meal is in achieving bodybuilding
success.
Dr. Warren Willey speaks of the post-workout meal as the most
important meal of the day. Dr. Willey
advocates consuming a nutritious meal consisting of high-grade whey protein and
a high glycemic carbohydrate immediately
following the workout.
His explanation,
which has been supported by scientific research and clinical trials,
demonstrates the potential for a significant enhancement to the anabolic
environment that is present at the conclusion of an intense workout. The consumption of a high glycemic
carbohydrate post workout stimulates a release of the powerful anabolic hormone
insulin.
The presence of insulin with
the ingestion of a high-grade whey protein product can significantly enhance
protein synthesis and fat oxidation, resulting in greater gains in muscle
tissue, expedited fat loss and more rapid recovery between intense workouts.
Dr. Mauro DiPasquale takes a slightly different approach to
the post-workout meal in his book The
Anabolic Diet (affiliate link). While stressing the
necessity of ingesting a nutritious meal following a workout, his research has
indicated that solid food consisting of a balanced ratio of carbohydrate,
protein and fat is ideal in the enhancement of lean muscle tissue. Dr. DiPasquale is less reliant on protein
powder supplements as his program depends heavily upon animal products for
dietary protein. However, he advocates
using a high quality protein powder supplement at times when solid food sources
are unavailable or inconvenient.
Both Dr. Warren Willey and Dr. DiPasquale have decades of
fitness and nutrition related experience and expertise. Both are seasoned competitive bodybuilders
and practice what they preach. They
should be considered experts in their field as they have produced profound
results for themselves, their patients and their clients using sound
nutritional principles in the quest for lean muscularity.
Having read literally dozens of texts and having attended
hours upon hours of training in nutrition and exercise science, I am of the
philosophy that the post-workout meal is indeed, the most important meal of the
day for serious strength athletes and bodybuilders. As Dr. Willey so eloquently articulated in a publish text, “Muscle mass is
influenced to the highest degree by the post workout meal.”
Those readers who have been neglecting post-workout
nutrition and have been frustrated with the lack of progress to their physique
should consider adding a nutritious post-workout meal to their dietary
regimen. While consuming a high quality
meal immediately following an intense workout is critical, the type of food
consumed is just as important. At the
very least, food that contains easily digestible protein and sufficient
quantities of carbohydrate to stimulate an insulin response is preferred.
My personal post-workout meal consists of two scoops of
Optimum Nutrition Gold Standard 100% Whey (affiliate link). with two teaspoons of honey mixed
into water. I drink this immediately
following my last set of exercise and follow up with a solid food meal within
an hour. This strategy has worked well
for me as my pumps are full, my muscularity has increased and my recovery time between
workouts has been reduced.
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