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Post Workout Nutrition For Muscle Gain

The period after your workout is the most important time span for you to take advantage of nutrition for muscle gain.


This valuable time period lasts for up to 3 hours after you finish a major workout. Since your muscles have worked so hard, they are eager to absorb nutrients, making this a key time to focus on nutrition for muscle gain.


If you get in there and use the best nutrition by supplying your body with whole food and supplements, you will maximize muscle gains and improve your recovery time.


Let's take a glance at what should be accomplished after your workout:.


1) Your body needs to get back into an anabolic, muscle-building state to minimize muscle breakdown.


2) Blood sugar and glycogen levels need to be restored.


3) Making sure you neutralize free radicals is critical.


4) Feed your muscles with the right nutrition for muscle gain to ensure growth and recovery.


I recommend the following 2 special �post-workout meals.�.


Your first meal is in liquid form. Your body really needs to get nutrients as quickly as possible, as it is in a high state of stress and literally starving for nutrition. A liquid meal is absorbed quicker, and this allows your body to start the process of rebuilding without any delays.


The following ingredients help you to formulate a good post-workout shake that will help in muscle gain:.


1) Add 30 to 40 grams of protein (whey) to your shake.
2) A simple sugar (like dextrose): 70 to 80 grams. (Dextrose is a great sugar to use)
3) Creatine: You can add 5 grams.
4) 5 to 10 grams of glutamine is optional. (Optional)


Add water and consume this concoction within half an hour after your workout. I highly recommend taking a high-potency multivitamin as well. If you want to accelerate muscle growth and have a faster recovery, this simple shake will do the trick.


Between 45 minutes and an hour after you drink your shake, add a second post-workout meal consisting of whole foods. Make sure that this meal is high in protein and rich in high glycemic carbohydrates for optimal post-workout nutrition.


The great thing about high glycemic carbohydrates is that they are broken down quickly into your bloodstream. These carbs are found in rice cakes, potatoes, and white rice, to name a few. Consider one of the following options for your second post-workout meal.


1) Try 6 oz steak, 1 potato, and a single serving of orange juice.
2) 1 glass of grapefruit juice, 1 can of tuna, and 100 g rice cakes.


Since your starved body is trying desperately to develop muscle tissue and restore glycogen levels, this meal will offer just the right nutritional elements that it needs.


In the beginning of this article, we talked about a 3-hour window for nutrition; this means that you have 2 hours left to absorb some more top nutrition for muscle gain. You need to supply your body with top protein choices and high glycemic carbohydrates during this 3-hour window.


Don't weaken your results by being one of those lifters that underestimates the value of nutrition for muscle gain in this important post-workout period. You need to get as much protein and carb intake as possible during this 3-hour window, so don't make the mistake of ignoring this important step.


If you choose to handle your post-workout period with respect, you will be rewarded with a major boost in your muscle size and strength.


Visit the web site below for information on nutrition for muscle gain.

About the Author: Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System" . Learn the best muscle building routines and nutrition for muscle gain in just 24 minutes a day

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