Post-Workout Nutrition For Muscle Gain

If you incorporate nutrition for muscle gain directly following exercise, you are already ahead of your peers.

It is best to eat no more than 3 hours after an intense workout. If you utilize nutrition for muscle gain in this time frame, you optimize your gains since your muscles are ready to absorb any nutrients the body receives.

By giving your body the right nutrition for muscle gain during this important time in the form of whole foods and supplements, you will enhance your muscle growth both in increasing size and reducing the time needed for recovery.

You should do this immediately following a big workout:

1) You need to reactivate your body's anabolic, muscle-building processes to reduce muscle catabolism.

2) You must restore blood sugar and glycogen levels to their normal states.

3) You also need to neutralize damaging free radicals.

4) You will increase muscle size and recovery speed if you use the correct nutrtion for muscle gain.

I suggest these 2 special “post-workout meals.”

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Your first meal should be in the form of a drink. When you finish an intense workout, the body is both stressed and depleted of nutrients. By consuming a liquid meal, you can supply your body with nutrients it can more rapidly absorb to begin the repair processes.

The post-workout drink should include the following nutrition for muscle gain:

1) 30 to 40 grams of protein such as whey.
2) 70 to 80 grams of a simple carb like dextrose. (Dextrose is highly recommended.)
3) 5 grams of creatine.
4) 5 to 10 grams of glutamine. (Optional)

You should add these ingredients to a glass of water and consume it 30 minutes after your body building workout. I strongly suggest including a potent multivitamin. This easy-to-make liquid drink will greatly enhance your muscle building processes and shorten your recovery time.

You should consume a solid food meal about 45 minutes after consuming your shake as a second meal following your workout. Be certain that this meal is rich in protein and high glycemic carbs for the best nutrition for muscle gain.

High glycemic carbs are a great choice as they are quickly metabolized in your bloodstream. Good options include white rice, rice cakes, and potatoes. Here are some examples of a good secondary post-workout meal:

1) Include a 6 oz steak, 1 potato, and a single serving of orange juice.
2) Consume a can of tuna, 100g of rice cakes, and top it off with a glass of grapefruit juice.

As your body is struggling to develop muscles and replenish glycogen stores, this meal will give you the right nutritional balance that your body requires.

At this point, you have about 2 hours remaining in your 3 hour post-workout period. Your body needs high quality protein and glycemic carbs during this time thus it is important that you supply them in this time period.

Don't hinder your progress by not valuing the importance of nutrition for muscle gain in this crucial time period. You will truly lower your growth if you do not replenish your body's stores of proteins and carbs.

If you use nutrition for muscle gain, you will reach your full potential for muscle growth and you will have large gains in size and strength.

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