Someone has probably told you that your post exercise snack is the

most important meal of the day. The rumor is true, and there are

certain things that happen to the body when you complete your

workout. A catabolic condition arises; this is where the muscles

glycogen is exhausted and your cortisol levels start to break down

muscle tissue. This is not a very good state and the only way to undo

this mess and turn it into an anabolic state, is to eat some sort of

post workout meal as soon as possible. The meal should be consumed

after your workout or training. The objective we are aiming for is to

replenish muscle glycogen, along with digestible protein so we can

jumpstart are muscular repair. The rush of carbohydrates and amino

acids from the digested meal support an insulin release from the

pancreas, this transfers nutrients into the muscle cells.

The meal you consume should contain 350 – 500 calories for the

greatest response. There is a difference between male and female

however. The female may only need somewhere between 300 – 350

calories if she weighs around 120 – 130 lbs. A male however who

weighs 200 lb may need up to 500 calories in their meal. The ratio of

carbohydrates and protein should be anywhere from 2:1 – 4:1 for both

sexes. The best thing you could do for yourself is to watch what you

eat; if your eating fats, make sure they are healthy. If you can keep

your fats to least amount possible, do that instead because it’s the

total opposite of what we want after are exercises.

With this in mind we now know that we don’t need these

expensive supplements that magazines and websites are trying to sell

us. These advertisers will also tell you that you NEED these

supplements in order to get where you want. These supplements are no

different from what you are doing when you’re eating your meal. It’s

always best to do things the natural way, therefore try to stay away

from these so-called "magic formulas". There are many digestible

natural carbohydrates available such as pineapples; grapes, melon,

broccoli, honey and you name it. These carbs will create the anabolic

effect needed for muscle construction. The best place to purchase

these types of foods is at some sort of organic food market. A great

source of well digestible protein could be fat-free yogurt, skim milk,

and whey protein. Whey protein is optional but most recommended, it

is a very popular product, and contains a great amount of value for a

post workout. I often make a smoothie or milk shake before or after a

workout. The best flavor in my opinion is chocolate whey protein

mixed with Banana and two tablespoons of maple syrup. Try to be

creative and make some fun out of it!

If your looking to get rid of your body fat, you want to

have the complete opposite food traits in all you’re other meals

throughout the day. The rest of your meals should be low glycemic,

slowly digesting carbohydrates, and slow discharge of proteins. These

are the factors needed for a low body fat percentage.