"Why is a post workout drink or after workout meal important?"
If you want to maximize your gains, your meal/drink after lifting weights is vitally important. And if it's not the stuff you need, or you don't eat it, you're just making it harder to gain muscle.
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
Eat right to make it easy to gain muscle. Here's why it works, and how you can get the benefits easily…
Right after you've been working out at the gym is the time to eat. You've been breaking down your muscles, and now your body wants to rebuild them.
Give your body the raw materials it craves!!!!
Also, your blood is circulating quickly so nutrients will travel to your muscle tissue slightly faster after exercise. Assuming that your meal/drink is digested fast enough to make it into your blood stream.
Try to eat as fast as possible after going to the gym. Within 30 minutes is great, but the sooner the better. And don't set a stopwatch - 30 seconds won't matter, but doing other errands after the gym on your way home will.
Your body can't store protein for later use. And your muscles are, structurally speaking, primarily made of protein.
So give your body the raw material to build new, stronger muscles. It's that simple.
You need carbohydrates because they cause your body to release insulin, which has an anabolic (constructive) effect on your body. Your body releases insulin primarily in response to carbohydrates (fruit, bread, sugary stuff, honey, etc.).
Basically, you want carbohydrates. They help get the amino acids of the proteins you eat to your muscles fast to start building your muscles back up.
For right now, you don't want any fat. Fat tends to slow the absorption of nutrients in your intestines, which will slow your body's access to the protein and carbohydrates you're eating. And you want the nutrients available fast!
Whether it's a post workout drink or meal, don't have fat. It won't help you build muscle.
If you're taking creatine, fish oil, or other muscle building supplements, take them now. The ones you're supposed to take after lifting, anyway ;-)
Drinks get absorbed into your blood stream faster. To make sure your muscles get what they need the fastest, use a post workout drink.
If you don't have a drink ready, a good healthy meal is a great alternative. You're still getting the protein and carbs, which is the important part.
And don't use those crappy, sugary, commercial drinks. Most of them have too much carbs and not enough protein. The majority of them are simply crap - eating a real meal or making your own shake/smoothie/drink is much better.
OK, I've just finished lifting weights and hmmm…. What has carbs, protein, no fat, is easy to get, and is a drink?
After lifting I usually drink some chocolate milk (non-fat). It's easy to get and gives me the nutrients I need.
If I'm eating something it'll probably be sausages and fruits, or a turkey or ham sandwich. They're simple, and they work.
If your workout doesn't push you hard enough, all the food and great timing in the world isn't worth squat. You won't gain muscle.
And eating anything with protein after your workout is good. Protein and carbs is better. Protein and carbs in a post workout drink is better still. And drinking that immediately after your workout is better still.
But something is better than nothing. And it's certainly possible to gain muscle without an after workout meal or drink - it's just easier with one.
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
• Click here to learn more about Healthy Foods to Eat - to Gain Muscle and Lose Fat!
• Click here to leave 'Your Post Workout Drink: A Shortcut For Muscle' & go back to the Home-page!
"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD" ~ Julia
[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available." ~ Galit Sharon Marcus
Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me! ~ Tamil Arasan
New! CommentsHave your say about what you just read! Leave me a comment in the box below.