Sample post work-out meals

Hi there: Many of you had feedback and questions about the previous article on post-workout nutrition. So here are the main points again along with some sample post-workout meals. Thanks to KB for submitting the following question:

“Can you recommend an excellent post work meal?? should i be eating cards or protein?”

Our goal with post-workout nutrition is threefold:
1. to increase glycogen stores
2. to increase protein synthesis
3. to decrease protein breakdown

We can accomplish this by applying a few strategies after our last rep. A few keys to always apply with your post workout nutrition include:

* eating as soon after working out as possible
* choosing a liquid over a solid meal
* make sure to eat carbs with protein
* consuming four times the amount of carbohydrate than protein i.e. a 4:1 carb:protein ratio
* eat 1 g of protein for every pound of bodyweight e.g. a 150 lbs person will consume 15 g of protein post workout and 60 g of carbohydrate
* if possible avoid fructose as the main carbohydrate source as this will slow gastric emptying and may cause stomach cramps

Sample post-workout meals

2 cups nonfat chocolate milk
316 calories, 52 g carbs,
16 g protein, 0 g fat

1 orange
1 apple
1 oz almonds
1 cup vanilla yogurt
414 calories, 60 g carbs,
18 g protein, 15 g fat

2.5 oz of lean turkey breast 17 g protein
1 cup cooked yams 46 g carbs
3/4 cup blueberries 15 g carbs

1 large banana 31 g carbs
3/4 cup blueberries 15 g carbs
1 cup low-fat plain yogurt 15 g carbs, 15 g protein

I hope this helps. Remember the early registration for our 1 Month of Training 3d/wk for $1 ends tomorrow. Make sure your registration is post-marked with tomorrow’s date to grab all of the bonuses and the training at the lowest price. After tomorrow the price goes up and some of the bonuses disappear.

All the best.

Chris
250.212.2972
www.okanaganpeakperformance.com
facebook group – Okanagan Peak Performance

PO Box 20129
RPO Towne Centre
Kelowna, BC V1Y 9H2

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