Post Workout Meal For Muscle Building | Protein Shakes Plus Carbs


Today’s video is all about post-workout
nutrition. So everything you’re gonna need to know about what to eat after
intense workout. Ok guys welcome back, welcome to today’s video. Right now I
know some of you are saying to yourselves, “Self, what’s the best thing to eat after
today’s workout and exactly when should I have it?” For most people watching this
channel, building muscle is gonna be your top or at least within your top 3 goals
based on what you know of the benefits of building muscle for overall
improvement in body composition. So what on Earth does post-workout nutrition
have to do with building muscle? Well, first, let us take a step back, assume
you’re following a training program that is specific to your needs and to your
goals, as well as also following an overall nutritional program with a total
intake that matches your needs. I won’t go into that
too much here but now, assuming those things are happening, you’re filling in
the details of your nutrient timing to be sure that everything is spot-on to
enhance your rate of progress. Now we all have very busy lives, and we’re all
trying to take the guesswork out of things – you know whether it’s fitness-related or not; and one of the better ways to take that guesswork out of what
you’re doing is take a look at science – look at scientific publications. Now
there’s a reasonably large amount of research data that emphasizes the
nutritional importance of that period of time around your workout for: performance,
overall muscle protein synthesis (MPS), glycogen replenishment, and even muscle
soreness and overall recovery.Typically now, if your workouts are intense and
geared towards muscle hypertrophy, they’re probably gonna run between
anywhere from 45 minutes up to 75 minutes depending on a variety of
factors, including where you are in your training cycle. And by that late time
point in your workout, you know muscle glycogen or glucose stores in your
muscle are significantly diminished, the waste products of those contracting
muscle cells are beginning to accumulate, muscle damage is building up, and overall
your performance is beginning to suffer. It’s just time to call it quits. Now
you’re done, you’re tired, you’re hungry. What should you do next?
Well, going back to the science – so various studies have shown the benefits
of consuming about a gram of carbs per kilo, or half a gram per pound of body
weight and about half a gram per kilo or 1/5 of your total body weight in grams
of protein. Now for me that works out to about 40 grams of protein and about 80
grams of carbs. Studies have shown of course that combining the carbs with the
protein within that window immediately following your training and up to 2
hours post-workout is sort of the optimal approach compared with either
carbs or protein alone. And so in the 2018 ISSN guidelines they go further and
suggest that the timing of your post-workout meal should be you know
perhaps within even 30 minutes of training, and then followed by a high
carb meal within about two hours after your workout to support a more
anabolic hormone profile, for enhanced muscle protein synthesis, and to
encourage glycogen replenishment. However most of us are not elite
athletes, and that really narrow 30 minute post-workout window is likely
just overkill – a bit unnecessary for most individuals; and our focus instead should
be on eating as soon as possible as soon as is reasonable for your general
circumstances, but definitely within about an hour and a half after your
workout. And well, how does that specifically relate to you?
Well if you’re a guy between about 18 and 35, let’s say you’re we about 190
pounds, you know your goal is to build muscle; you should probably shoot for
over 35 grams of protein, and maybe upwards of 60 grams of carbs. Minimal fat
post-workout, and then adjust from there you know based on whether you’re trying
to make some lean gains, or if you’re currently cutting. Now if you’re a woman,
let’s say within the same age range let’s say weigh about hundred and thirty pounds,
let’s target about 25 to 30 grams of protein for you, and about 45 grams of
carbs. And as a side note, women generally require a bit more fat in their diet
than guys. We can consider getting the additional fat within other meals
throughout the day. If you can’t get it in right with your post-workout meal
totally fine. Now as you get older, let’s say over 35, maybe over 40 obviously a high
degree of variation from person-to-person, your protein requirements are
generally gonna increase, as holding onto lean muscle tissue gets biologically
more challenging, and the rate at which you build muscle
is generally gonna slow down. And for post workout if you follow me on Instagram,
you know one of my favorite treats for the day is oatmeal, and I tend to have
that post-workout.So my post-workout meal typically includes a protein shake:
one and a half scoops or about 40 grams of whey protein, a scoop of green
superfood and some creatine- maybe about 5 grams, then my oatmeal. Microwave that
with some almond milk, add some honey – one or two tablespoons, add spices for flavor,
and that’s pretty much it. Now in case you’re currently trying to lean out here
is an extra tip. When I’m in a caloric deficit, and you can consider this as
well, adding maybe 10 grams of either BCAAs or EAAs to your you know water
that you drink throughout your workout. And if you’d like me to send you
specific post-workout targets for calories and macros just send me a quick
message on Instagram – I’d be happy to send that over to you for free. And even
though I prefer to have my protein shake and my oatmeal completely separate, I
know from you guys probably want to just get it all in a single shake. So here’s
the recipe for what I consider a pretty awesome post-workout shake. Roughly 650
calories / 46 grams of protein / 85 carbs / about 20 fat. I go with whey protein; you
guys can use vegan or whatever type of protein suits your needs. I typically
will add just a little bit of peanut butter for flavoring – try to limit it
because of the fat content. Add some creatine, a scoop of green superfood,
recipe below by the way, I tend to add some honey for sweetening it, and then go with
unsweetened almond milk. Again choose what kind of milk you like and whatever
sweetener you like, add about 50 grams of oatmeal, and then I add some strawberries
usually, or if I don’t have strawberries any other kind of berry or mixed berries.
And that’s it! As always guys, give the video a like so
that I know that you needed to hear this information to dial in your post-workout
meal. And as I continue to share the latest scientific, fitness-related
information, I hope you’ll do the same – I hope you’ll share these videos with
everyone that you know who would really benefit from leveling up their training
and nutrition in order to achieve their best. Of course if you, or anyone you
know is interested in weekly videos on how to
achieve their fitness and physique potential, definitely consider
subscribing to the channel. There’s so much more to come in training, in
nutrition, and pretty much everything else that’s important for maximizing
your physique potential. And until the next time guys, as always -Aloha from
beautiful Kauai!!

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One thought on “Post Workout Meal For Muscle Building | Protein Shakes Plus Carbs

  1. Great video!!! I struggle with this every time I leave a workout at the gym and have about 30 minutes before teaching spin class. I usually just go with a basic protein shake with nothing added.

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