Category Archives: Body Building

Post workout nutrition for a better body.

Post workout nutrition ideas for healthy shakes, to help build muscle and enhance fat loss.

I was wondering about what is best to consume after a workout, to get nutrients back into my tired muscles. So I emailed Mike Geary who sent me a reply which I based this article on.

Your probably sick of hearing it. But your post-workout meal may very well be your most important meal of the day.

The reason is that when you have finished with an intense workout. You’re about to enter a catabolic state where your muscle’s glycogen is depleted. At this point increased cortisol levels, are beginning to excessively break down muscle tissue. This situation is not good, and the only way to reverse this catabolic state (and promote an anabolic state). Is to consume a quickly digestible post workout meal (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge into the bloodstream of carbohydrates, and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which carries nutrients into the muscle cells.

Good post workout nutrition should mean that each meal contains between 300-500 calories to get the best response. A good example would be, a 120-lb female may only need a 300-calorie meal, when a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 to a 4:1 ratio of carbs to protein. While the majority of your other daily meals should contain a source of healthy fats. Keep the fat content of your post-workout meal to a bare minimum. Since fat slows the absorption of the meal, which is the exact opposite of what you want after a workout.

When deciding what you want to make for your post workout meal. The first thing to realize is that you don’t need any of these expensive post workout supplement formulations, that all those fancy ads will tell you, that you absolutely need. I prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality with hidden ingredients.

For the shakes, here are some things to keep in mind if you try it…

A good source of quickly digestible natural carbohydrates such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to promote an insulin response that will promote muscle glycogen replenishment, and a general anabolic (muscle building) effect. The more you can do to assist the muscle repair process. The more you will increase your metabolic rate and that can help you to lose fat as well.

The best source of quickly digestible protein is a quality non-denatured whey protein and some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together

  • 1 cup water
  • ½ cup milk (I prefer organic grass-fed milk for max health benefits)
  • one and a half frozen bananas
  • 2 tbsp organic maple syrup
  • 30 grams chocolate whey protein powder – 38 g protein, 72 g carbs, 1.5 g fat, 450 calories.

Pineapple Vanilla – blend together

  • 1 cup water
  • ½ cup vanilla yogurt
  • one cup frozen pineapples
  • 2 tbsp honey (preferably raw)
  • 30 grams vanilla whey protein powder – 35 g protein, 71 g carbs, 1 g fat, 430 calories.

When choosing a good whey protein, you need to realise that the quality vastly differs between brands and types. Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey. The best whey I’ve found is this great new grass fed RAW whey protein. As this is from grass-fed cows, it has higher levels of muscle building and fat burning CLA conjugated linoleic acid.

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While your post-workout meals should have quick high glycemic index carbohydrates, as well as quickly digested proteins. Your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Post-workout meals are great for satisfying even the worst sweet tooth. Since this is the one time of the day where you can get away with eating extra sugars without adding inches to your gut. Instead, it goes straight to the muscles. But only if your workout was high intensity, and involved resistance training for large portions of the body. However if all you did was low intensity cardio, you don’t need to make this type of post-workout shake.

For a more detailed nutritional analysis, with more of these various powerful post workout nutrition dietary strategies. Can be found in Mike’s best-selling No1 rated fitness ebook in the world, The Truth About Six Pack Abs.

The sad truth about most protein powders

If you’ve ever been near a health food store, or even a supermarket, you should know first-hand that there is no shortage of protein powders available today. In an effort to easily increase your daily protein intake, you’ve probably been tempted to buy one, or more of these (or maybe you already have) and made them a part of your fat burning diet plan.

But there’s a problem…

Until now, there has not been a protein powder that I felt confident about recommending, to you or even taking myself (there may be 1 or 2 on the market. But they’re either ridiculously expensive or taste downright awful).

1) – Most protein powders are sweetened with artificial sweeteners. If your protein powder lists aspartame or sucralose as the sweetener…throw it out. These sweeteners are downright dangerous and toxic to your body. They seriously hinder your fat burning efforts. Instead of helping you burn fat by increasing your protein intake, these artificially sweetened protein powders prevent you from losing fat by overwhelming your body with harmful toxins. Throw it away now, – in the bin!

2) – Most protein powders use a low quality source of whey, they are processing it at high temperatures. This method of manufacture completely denatures the protein and decreases the protein value (making it kind of pointless and a waste to take at that point). For commercial reasons it is extremely difficult to find out exactly how your protein powder has been processed.

Well Prograde Nutrition have finally done it. They have finally formulated a Protein Powder that is not only delicious, but one that is sweetened with Stevia (a completely natural sweetener), and that they have only used the highest quality, cold processed whey.

The best thing about the people at Prograde is that they listen! Myself and many other fitness authors that I truly respect were downright honest with them and told them frankly we would not recommend any protein powder with artificial sweeteners in it! Guess what happened? They actually listened and spent months formulating this new product.

This is as much great news for me as it is for you. If I have a protein option that’s going to be easier than scrambling eggs for breakfast or making a full post workout meal, Then I’ll take it! With this new protein powder, I’m going to be able to maintain my current protein intake in a much easier way.

Here are a few of my favorite Prograde Protein Powder Recipes. I will be making regularly with my new batch of Protein powder:

Pina Colada Protein Shake

Ingredients

  • 8 oz. water
  • 4 oz coconut milk
  • 4 ice cubes
  • 3 scoops vanilla protein powder
  • 1/3 cup Pineapple chunks

Mix all ingredients in the blender.

The ideas and recipes for protein shakes are endless. I use either water or coconut milk but you can also use almond milk or rice milk if you’d like. It’s time to get creative, and add a variety of fruits, raw nuts and nut butters for a delicious breakfast, or meal replacement any time of the day.

Easy Protein Oatmeal

Ingredients

  • 1/3 cup oatmeal (dry)
  • 1 cup water
  • 1 scoop protein powder

Cook 1/3 cup dry oatmeal in 1 cup of water. Next mix 1 scoop of protein powder with a little amount of water, in a separate bowl, until it becomes thick. Add the powder and water mixture to the oatmeal. (oats contain beta glucan which are crucial compounds to help the body stay healthy)1 Top it with fresh fruit or raw nuts and enjoy!

To save time, I make several servings of oatmeal at once and keep it in the refrigerator for the next few days. In the morning, I scoop out 1 serving (1 heaping cup full) and heat it up on the stove top. This saves me a few minutes in the morning (every second counts, especially if you add them all up)

Protein Pancakes

Ingredients

  • 1/2 cup oats
  • 1/2 cup Cottage Cheese (if you can tolerant dairy foods)
  • 4-5 egg whites (I don’t like to throw away quality yokes, its wasting good nutrition. So I save them for other recipes, or to add to my next meal. I tried to make this recipe with whole eggs and it doesn’t work as well.)
  • 1 scoop protein powder (vanilla)

Blend all ingredients until the mixture has a batter consistency. Then pour into a frying pan like normal pancakes. I use butter to cook these.

You can add your own items for flavoring… for example

Mix in 1/2 cup blueberries after blending (Blueberry pancakes). Or try adding half a banana before blending for banana flavored pancakes. I also like to add apple sauce, cinnamon and a dab of honey.

These are really easy to make ahead of time, so you can have a nice protein heavy breakfast without a lot of morning preparation.

You can read more on this subject in Mike Geary’s ebook, the Truth about Six Pack Abs.

Ref: [1] Super foods: Beta Glucans..

Importance of muscle building nutrition

It’s been said many many times that nutrition is responsible for at least 75% of your muscle building effort. I think that is dramatically overstating the obvious, but nutrition is critically important to your muscle building efforts. Without the proper muscle building nutrition you will never build the physique you desire. Below are listed a few easy to follow muscle building nutrition rules that will help you get bigger and leaner. Follow these rules and you will see results, ignore them and you could be in for years of frustration.

• Eat small meals every 2-3 hours. Eating this way helps keeps your body in an anabolic state, and keeps your metabolism running along at high speeds so that you don’t get fat. If you need 3,000 calories per day to build muscle. Then it is much more effective to have five 600 calorie meals, or six five hundred calorie meals than it is to have three larger 1,000 calorie meals. Doing that will lead to fat accumulation and also has you going too long without eating which only leads to muscle loss.

• Build your meals around lean protein. Proteins (Amino acids) are what builds muscle, so every time you sit down to eat should eat certain types of proteins. This should be the primary goal of every meal. Once you have covered that, then you can add starch, vegetables and healthy fats. As the daily protein needs, you should take one gram per kilogram of body weight per day. The only time you need more than that is when you are dieting and carbohydrates are very low.

• Eat vegetables at every meal except breakfast. There are incredibly healthy because they provide lots of nutrients and fiber, they also slow down the absorption of your meals leading to less body fat accumulation.

• Eat organic foods whenever possible. There is so much artificial junk in the food we eat these days that it is really a very wise decision to eat organic as often as you can. This includes meats, fruits, veggies and grains.

• Avoid sugar, artificial sweeteners and saturated fats as much as possible (with the exception of coconut oil). Consumption of saturated fat and sugar is what leads to a wide range of health problems and diseases. Too much saturated fat and sugar also leads to inflammation in the body and can actually aggravate the nagging injuries and lead to further pain. Many people actually feel a reduction in pain in back when they cut saturated fat and sugar diet.

• Some saturated fat in meat is fine from time to time, but you should really try to cut sugar and artificial sweeteners. Although they do not talk much in this country USA, there is much evidence that artificial sweeteners are not the least bit healthy – quite the opposite!.

• Eat most of your carbs at breakfast and immediately before and after your workout. These are the times when your insulin sensitivity is at it’s highest, and when you will use carbs most efficiently with the least risk for body fat gain. Don’t be scared to eat some carbohydrates at this time because most of them will be used for building muscle and will not usually add to body fat accumulation.

• Drink at least a half gallon of water per day preferably bottled water. Doing this keeps you well hydrated which keeps your performance levels high. Even a slight decrease in hydration will cause a drop in performance. About half a gallon is a good start but anything upto a gallon is usually better, especially in the summer.

• Pay close attention to your sodium intake. When I say that I mean in the opposite direction that most people and doctors will think I mean it. I think you must be sure that your sodium intake is adequate. This is especially true for athletes who play in the summer when it’s hot and you sweat a lot. Without adequate sodium intake, your performance suffers greatly. Sodium levels also help maintain adequate strength levels during a diet.

This article was written by Jason Ferruggia who is a world famous fitness expert, well known and admired for his ability to help people build muscle as fast as possible. He is also the head training adviser for Men’s Fitness Magazine, where he also has his own monthly column dedicated to muscle building. To get more muscle building nutrition tips, and to access his training program, check out. Renegade Diet Program.

Jason Ferruggia's Renegade Diet